Deadlift: Establish a heavy single Then…. “Drag Rope Annie” 50-40-30-20-10 Drag Rope DU Sit-upsRead More

WK 1: Push/Pull SA DB Strict Press: 3 x 10 Barbell Bent Over Row: 3 x 10 AMRAP 11 4 Deficit HSPU (RX=2 45lb plates) 8 Pull-ups 12/9 Cal Bike or Ski For Quality – break the reps up anyway 40 Barbell Bicep Curls 40 DB Skull Crushers (1 DB)Read More

EOMOM 16 MIN (8 rounds) 200m run or Ski or 15/10 cal bike 1 clean + 1 Hang Clean & Jerk “The Meg” – Happy 43! 20-15-8 Power Clean, 135/93 Box Jump, 24/20 Toes 2 BarRead More

Back Squat: 1RM Then… “Rope Burn” – AMRAP 15 MINUTES 24 Box Step-up and overs, 50/35 (24″/20″ 12 Burpees Over DB 1 Legless Rope ClimbRead More

Olympic Lifting -Low Hang Snatch (below knee): Build to a heavy -10 MIN EMOM: Clean Pull + Clean + Jerk – build in weight throughout the EMOM Endurance 17 MIN AMRAP – INDOOR 42 SA DB Hang Cleans, 50/35 30 Toes 2 Rings 18/13 Cal Bike 17 MIN AMRAP – OUTDOOR 400m Run 200m SA...Read More

Ruck WOD AMRAP 35 Minutes -go in any order. Wear a ruck 30/20# 200m Sandbag Carry-no RX weight 2 minute hang from pullup bar 800m ruck run or ski 100 Lunges 50 GHD Sit-ups/weighted sit-ups/any abs (no ruck on this part)Read More

Wacky Wiser Partner Friday 50/50 DU Relay 100 Synchronized Wall Ball Shots, (20/14) 50/50 DU Relay 80 Synchronized Kettlebell Swings (53/35) 50/50 DU Relay 60 Weighted Push-Ups, (55/35) mix reps anyway 50/50 DU Relay 40 Overhead Squats (115/83 50/50 DU Relay 20 Strict Synchronized Pull-ups 50/50 DU RelayRead More

Happy Mole Day !! AMRAP 30 Min 602m Row 10 Single Leg alt Toes to Bar per leg  23 Burpees Read More

Special Linda-Score is sum of the 3 lifts on the last round (deadlift +bench+ clean) 10-9-8-7-6-5-4-3-2-1 Deadlift Bench Press Clean (Squat or Power) *10 Cal Ski or 200m Run after each round* Start the round of 10 with 50-55% of your 1 RM and try to increase weight each round until you are at 95-100%...Read More

Work to a heavy complex: 1 snatch pull + snatch + 1 OHS Then….. “Puzz Lightning” – HBD 3 Rounds  21 power snatch, 75/53 15 pull-ups  9 burpees over barRead More