WEEK 1: Reverse Deficit Lunges: Build to a top set of 12-16 (6-8 per leg) Then… “Drag ‘N Drop” 10-9-8-7-6-5-4-3-2-1 Front Squat, 155/103 Toes 2 Bar *10 drag rope DU after each roundRead More

Olympic Lifting: 9am -2 cleans + 1 Jerk: Build to a heavy -Snatch balance: 5 x 3 @ 75%+ Endurance: 10:15am Cash In: 400m Run 3 Rounds 25 KB Swings 15 Box Jumps 5 Burpee Pull-ups 1 mile run or 3 Mile Bike 3 Rounds 5 Burpee Pull-ups 15 Box jumps 25 KB Swings Cash...Read More

Kanes 30th Birthday Mash-up 0:00 – 13:00Work to a heavy thruster *from floor or rack 15:00 – Finish 5 Rounds5 Thrusters, 135/935 RMU immediately into…. “Better Than Birthday Burpees” 30 Heavy Sandbag Ground 2 ShoulderRead More

Wacky Wiser Partner Friday -(Halloween Special) 0:00 – 10:00 (EMOM) 2 Hang Snatch + 1 OHS 13:00 – 31:00 “Rowing With The Reaper” – YGIG 4 Hang Power Snatches, 135/93 8 Alt Pistols 12/9 Cal Row 31:00 – Finish (37 min cap) 31 Synchronized Target BurpeesRead More

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