15 Min to work to a heavy complex: 1 Snatch + 2 OHS Then… “Super Jackie” – For Time 1000m Row or Ski 30 Snatches, 135/93 15 Ring Muscle UpsRead More

EMOM 15 Minutes  Min 1: 6 Front Squats (75-80%) Min 2: 12 Db or KB RDL-Heavy Min 3: 8 Lateral facing box step ups per leg (do all on one leg, then all on the other. Keep working leg on box until done.) Use db or plate to add weight Then…. Happy birthday to Ron...Read More

Olympic Lifting -2 Cleans + 1 Jerk: work to a heavy Then….Work on your weakness: -Snatch Grip RDL: 3 x 5 Or – Snatch Balance: 3 x 2 Endurance – Happy Birthday Ben! AMRAP 16 11 Burpee Box Jumps 24 Box Step-up and Overs, 50/35 95 Double Unders AMRAP 16 11 Cal Bike 24 KB...Read More

In Any Order : AMRAP 10 Minutes  10 Sandbag Deadlift 10 Sandbag Squat 100m Sandbag Carry AMRAP 10 Minutes  1 Snatch Pull + 2 Hang Snatch 155/103 3 Pullovers (Scale 9 knees to elbow) or Ring Muscle Ups 5 Wall Climbs AMRAP 10 Minutes  Ski or Bike AFAPRead More

WWPF: HBD Emily! 30 MIN AMRAP 30 Cal Bike (Mix Cal Anyway) 30/30 Drag Rope DU RELAY 22 Deadlift, 275/203 30/30 Drag Rope DU Relay 8 Synchronized BMU 30/30 Drag Rope DU RelayRead More

AMRAP 35 Minutes -Wear a ruck or vest 30/20 100 Squats to med ball  2 Rope Climbs 15’ 50/40 Cal Row  2 Rope Climbs 800m Ruck Run 2 Rope Climbs Cash out: 100 Sit-ups for time (no ruck)Read More

EOMOM 15 Minutes  6 Bench Press-Heavy  7-10 Chin Ups (increase reps from last 2 weeks) 10 Landmine Rows per Arm Then…. Happy 33rd Birthday to Coach Taylor! 2 Rounds 33 Burpees over Landmine 33 Toe to bar 33 Cal SkiRead More

10 MIN EMOM 1 Clean (pause 2″ off floor) + 1 Hang Clean + 1 Jerk Then… “Running Elizabeth” 400m Run 21 Power Cleans 21 Dips 400m Run 15 Power Cleans 15 Dips 400m Run 9 Power Cleans 9 DipsRead More

EMOM 15 Minutes  Min 1: 6 Front Squats (75-80%) Min 2: 12 Db or KB RDL-Heavy Min 3: 8 Lateral facing box step ups per leg (do all on one leg, then all on the other. Keep working leg on box until done.) Use db or plate to add weight Then…. AMRAP 10 Minutes  10/8...Read More

OLYMPIC LIFTING -Hang Snatch (above knee) + Low Hang Snatch (below knee): Work to a heavy – Jerk: 3-3-2-2-1-1-1 ENDURANCE – 35 Min AMRAP 80 Double Unders 800m Run 60 DB Hang Cleans 600m Run 40 Toes 2 Rings / GHD / Wt Situps 400m Run 60 DB S2OH 600m Run 80 Jumping Lunges 800m...Read More