WWPF 15 min to a heavy: 1 Hang Clean + 2 Front Squats “Passing the Pain” – YGIG- 20 min 9 Hang Cleans, 50’s/35’s 7 Front Squats, 50’s/35’s 5 Burpees over DB’s (both)Read More

Deadlift: Establish a 6rm then… 1xMax Reps @ 90% Then…. “Pulling the Abyss” – For Time 50/40 Cal Row 15  Deadlift, 225/153 6 RMU 50/40 Cal Row 10 Deadlifts, 275/183 6 RMU 50/40 Cal Row 5 Deadlift, 315/223 6 RMURead More

1a. Bench Press: 3×6 @77-80%  *Max Reps on 3rd set 1b. Bicep Curls: 3×8-12 (Dead stop pause in bottom) *Max Reps on 3rd Set Then… Mid-Week Mover– Complete in any order  100 Push-ups 300 DU 150 sit-ups 400m Farmers Carry, 70’s/53’sRead More

Build to a heavy: Snatch Pull + Snatch + OHS Then… “Heavy Helen” – 3 Rounds 400m Run 21 KB Swings, 70/53 12 Chest 2 Bar Pull-upsRead More

Back Squat:5×3@85% *AMRAP last set Then…. EMOM 15 Min Min 1: 12-15/9-12 cal bike Min 2: 12-16 Bulgarian Wall balls, 20/14 Min 3: 1-2 Legless Rope ClimbRead More

Olympic Lifting 1. Hang Snatch: Build to heavy 2a.Clean starts w/ 2 sec pause at knee: Heavy 5 x 3 2b.Jerk: 5 x 3 Endurance Murph Prep Ladder 200m run 1 Rd cindy (5 pullups/10 pushups/15 squats) 400m run 2 rds cindy 600m run 3 Rds cindy 800m run 4 Rds cindy 1000m run *Cash Out:...Read More

Press: 5-3-1: (1 second dead-stops in bottom) Then… Mainsite WOD Complete as many rounds and reps as possible in 15 minutes of:3 wall walks15 burpees60 double-undersRead More

WWPF – 32 MIN AMRAP “Squat Together, Fall Together” 10 Synch Front Squats, 185/123 10 Strict Pull-ups – partner hangs (mix anyway) 20 Synch Pistols 20 T2B-partner hangs (mix anyway) 30 Synch Wall Ball Shots, 20/14 30 Cal Ski, (mix anyway)Read More

Deadlift: Top set of 8 (try to increase weight from last week) Then… 1 x max reps @90% of 8rm Then….. “Snatch & Collapse” – For Max Reps (21 min time cap) 1000m Row 60 DB Snatches, 50/35 800m Run 30 HSPU 400m Ski Max MU in remaining timeRead More

1a. Bench Press: 3×8@ 75%- 77% 1b. Bicep Curl: 3 x 8-12 (*increase reps or weight from last week) Then… Mid-Week Mover – 20 MIN AMRAP 50 Drag Rope DU 100m OH Carry, (switch arms @50m) 50 Sit-ups 100m Prowler Push, 55/35Read More