Build to heavy: Low hang Clean + Hang Clean & Jerk Then… For Time: 1 Hang Clean & Jerk, 135/93 400m run 15 Hang Cleans, 135/93 10 S2OH, 135/93 800m run 10 S2OH 15 Hang Cleans 400m run 1 Hang Clean & JerkRead More

Zercher Squat: 3 x 5 Then….. 30-20-10 SDHP, 70/53 Box Step-up &over, 70/53 (box HT: top of knee) HR Push-upRead More

Olympic Lifting Snatch Grip Deadlift (2 sec pause at knee)t: 3 x 3  Power Snatch: 3 x 2 @85+ 1 Clean Pull + 1 Clean + 1 Jerk: 5 x 1+1+1 Endurance 12 min AMRAP 20/15 Cal Bike 15 Wall Ball Shot, 20/14 7 Burpees over wall Ball  12 min AMRAP 20/15 Cal Ski  15...Read More

26.2 – For time: 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 pull-ups 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 chest-to-bar pull-ups 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 muscle-ups Time cap: 15 minutes ♀ 35-lb (15-kg) dumbbell ♂ 50-lb (22.5-kg) dumbbellRead More

WWPF – 32 min AMRAP  400m/400m Run Relay  30 Alt Box Jumps, 24/20 15 Synch RKB Swings, 70/53 2 Alt Rope ClimbsRead More

Build to heavy: Clean + Low Hang Clean  Then… 3 Rounds For Max Reps: 1 min: Max Reps Sandbag G2S 1 min: Max Reps Cal Bike 1 min: Max Reps Alt Pistols 1 min: Max Reps Sit-ups 1 min: RESTRead More

12 min EMOM Skill Sesh -work on 1-2 skills EMOM 12 min AMRAP “Beach Body” 4 Strict T2B 8 Wt Push-up, 55/35 10 Barbell Bent Over Rows, mod wt  12 Min AMRAP “Cardio Junkie” 15/12 Cal Row  7 Burpees Over RowerRead More

Work to a heavy: Snatch + Low Hang Snatch  Then… “Isabel Plus” For Time 30 Snatches, 135/93 20 Strict HSPU 10 Wall WalksRead More

Zombie Squat: 5-5-5 Then…. For Time 50 DB Cleans, 50/35 9 RMU 50 Drag Rope DU 40 DB Cleans 7 RMU 40 Drag Rope DU 30 DB Cleans 5 RMU 30 Drag Rope DURead More

OLYMPIC LIFTING: Snatch High Pull + Power Snatch: 5 x 1+1  Clean High Pull + Power Clean: 5 x 1+1  ENDURANCE Cash In: 1000m row/ski 4 rounds 50 DU 25 KB Swings, 53/35 20 Toes Through Rings 15 Burpees Cash out: 1000m Row/SkiRead More