EMOM 15 Minutes  Minute 1: 8 RDLs Minute 2: Gorilla Row 10/arm Minute 3: L-Sit Hold Then… 3 Rounds 400m Run 20 Toes to Bar or GHD Sit-ups 100ft Lunge 53/35 kettlebell Read More

16 min EMOM Every 2 minutes, complete 200m run + snatch highpull + power snatch + OHS Then…. 21-15-9 Power Snatch, 95/63 HSPURead More

Hard Labor Remix Remix 5 Rounds 10 Tire Flips 100m Sandbag Carry-Bear Hug 100/75 400m Run 10 Strict pull-ups 10 Hang Power Cleans 135/93 10 Front Squats 135/93Read More

AMRAP 30 Minutes  300m Sandbag Carry 300m Run 200m Sled Pull 90/45 200m Run 1 Clean or Snatch-Heavy 100m RunRead More

Wacky Wiser Partner Friday 0:00 – 13:00 Deadlift: Work to a heavy 5 15:00 – 30:00 (15 MIN AMRAP – YGIG) 1 Rope Climb 3 Deadlifts, 275/203 5 Burpees over bar 30:00 – 36:00 (6 min AMRAP) 8 Synchronized Pistols 8 Synchronized T2BRead More

AMRAP 20 Minutes  2 Muscle Ups  4 OHS 95/63 6 Box Jumps 24/20 Cash Out: 1 Mile RunRead More

EMOM 15 Minutes  Minute 1: 8 RDLs Minute 2: Gorilla Row Minute 3: L-Sit Hold Then… 50-40-30-20-10 Cal Row or Bike SA DB Hang Clean 50/35Read More

EMOM 10 2 T&G Cleans + 1 Jerk Then… “Elizapush” For Time 21 Power Cleans, 155/103 60 Pushups 15 Power Cleans 40 Strict Dips 9 Power Cleans 20 HSPURead More

Back Squat Heavy set of 8 Then 2×8 per leg split squats at 40% Then… AMRAP 12 Minutes  100m Farmer Carry 70s/53s 100m Run 10 Pullups 10/8 Cal SkiRead More

Olympic Lifting -No Feet Snatch (Starting w/ feet in catch position): 7 x 1 – working to heavy -Bear Complex: Work a heavy Power Clean + Front Squat + Jerk + Back Squat + Jerk Endurance 1 Mile Run Then… 10 Rounds 1 Rope Climb 6 Burpees 2 Target 12 Sandbag Walking Lunge Steps Then…....Read More