EMOM 15 Minutes  3 Bench Press  10 Pendlay Row 5-8 Strict Pull-up Then…. AMRAP 16 Minutes  0.5 Mile Bike 16 Push Press 95/63 16 Barbell OH Lunge 95/63Read More

15 MIN to a Heavy Complex: 3 Position Clean (High Hip + Hang + Floor) Then…. For Time 400m Run 21 Hang Clean & Jerks, 95/53 9 Burpees over bar 400m Run 15 Hang Clean & Jerks, 115/73 15 Burpees over bar 400m Run 9 Hang Clean & Jerks, 135/93 21 Burpees over barRead More

15 Minutes to an 8RM Back Squat Then 5 Heavy Singles every 90s, increasing in weight each set 16:30, 18:00, 19:30, 21:00, 22:30 Then…. AMRAP 12 Minutes  3 Ring muscle ups 6 kb snatch, Rt 53/35 6 kb snatch, Lft  9 GHD sit-ups or t2 RingsRead More

Olympic Lifting -Clean Pull + Clean (off blocks): 5 x 1 -Overhead Squat: 3 sets of 2 Endurance Choose your own adventure. Do in any order, but you must finish what you start. 100/85 Cal Bike 400m Farmers Carry, 70’s/53’s 1 Mile Run 50 Sandbag Ground 2 Shoulder, 100/75Read More

Frankdiannie AMRAP 35 Minutes  Fran 21-15-9 Thruster 95/63 Pull-up  400m Run Annie 50-40-30-20-10 Double Unders Sit-ups 400m Run Diane 21-15-9 Deadlift 225/153 HSPU 400m RunRead More

Wacky Wiser Partner Friday 50 Synchronized Wall Ball Shots 42 Power Cleans, 155/103 10 Synchronized BMU 200m/200m Med Ball Run Relay 40 Synchronized Wall Ball Shots 30 Power Cleans, 185/133 10 Synchronized BMU 200m/200m Med Ball Run Relay 30 Synchronized Wall Ball Shots 18 Power Cleans, 205/153 10 Synchronized BMU 200m/200m Med Ball Run RelayRead More

Ruck WOD – AMRAP 35 Minutes 20/15lb Ruck 800m Run or 1000m Row 3 Rope Climbs 15’ 400m Sled Push-Light 50 Push-ups 200m Sandbag Carry 50 LungesRead More

EMOM 15 Minutes  5 Bench press 8 RDL 16 Gorilla Rows (8 per arm) Then…. AMRAP 15 Minutes  5 Wall Climbs 10 Toes to Bar 15/12 Cal SkiRead More

15 MIN To work to a heavy 3 Position Snatch (High Hip + Hang + Floor) Then….. 4 Rounds of 5 Min AMRAP’s 30 Double Unders 20 DB ALT Snatches, 50/35 10 DB Box Step-overs, 24″/20″ *REST 1 MIN BETWEEN ROUNDS. PICK UP WHERE YOU LEFT OFF.Read More

Back Squat 10RM Then 1×10 @85% Then…. Happy birthday to Morgan! 33 Strict Pull-ups 33 Hang Power Cleans 135/93 33 Ring Dips 33 Push Press 135/93 33 Burpees Read More