WWPF – AMRAP 35 30 Synch DB Hang Snatches, 50/35 5 40’ Shuttle Run Relays (each partner does 5) 20 Synch OH Lunges, 50/35 5 40’ Shuttle Run relay 10 Synch Devils press, 50/35 5 40’Shuttle Run RelayRead More

Deadlift: 4 rep max 1 x max reps @ 90% Then… 3 Rounds of 5 Min AMRAP’s (2 min rest after each Round) 15 Wall Ball Shots, 20/14 10 Toes 2 Bar 5 Deadlifts, 275/183Read More

1a.Bench Press: 4×4@90-93% *Max reps last set 1b. Bicep Curl: 4×6-8 (deadstops) Then…. “Mid-Week Mover” – 5 Rounds of 1 min stations (20 min) Turkish Get-ups Rotational Landmines Skull Crushers (1 or 2 db’s) L-Sit Rope Climb or L-Sit Pull-upRead More

Work 2 Heavy: Clean w/pause 2” off floor Then… Tuesday Chipper – 18 Min AMRAP 15 BMU 30 Cleans, 135/93 45 Box Jump Overs, 24″/20″ 60 Cal Row Max Distance Run W/Remaining Time(*50m incremements)Read More

Back Squat: 5×3@85% *add 5-10lb Then… Tabata: Complete 8 rounds of :20work/:10 rest of each exercise Air Squats Push-ups Sit-ups  LungesRead More

Olympic Lifting 1. Snatch w/pause 2” off floor: 4 x 1  2A: RDL: 4 x 6 2B. Zombie Squat: 4 x 6 Endurance Special “The Mindy WOD” – AMRAP 20 MIN 9 Deadlifts, 185/133 2 Rope Climbs 400m Ruck or Weighted Run Then, everyone together and the end of 20 MIN: 52 Burpees – b/c...Read More

Push Press: 3×5 Then… 5 Rounds 60 Double Unders 30 SA DB Push Press, 50/25 10 Sandbag Squats, 100/75Read More

Wacky Wiser Partner Friday 40 min AMRAP- “Cruise Control” 50’ Burpee Broad Jump Relay  4 Alt Rope climbs 100m Farmers Carry Relay, 70’s/53’s 6 Alt Wall Walks 200m Run Relay 8 BMU (mix anyway)Read More

Deadlift: Establish a 4 Rep Max Then, 1 x max reps @ 90% Then ….. The Chief 5 Rounds of 3-min amraps 3 power cleans, 135/93 6 Push-ups 9 Air Squats *1 min rest between roundsRead More

1a. Bench Press: 3×6@83-86% *max reps last set 1b.Bicep Curl: 3×6-8 (go heavier than last week) Then…. Mid Week Mover – Complete anyway 30 Sandbag Barrier Overs, 100/75 60 Toes 2 Rings 90 Cal Row Read More