10 MIN EMOM: 1 Hang Squat Snatch + 2 OHS Then… 2 Rounds for time: 30 Hang DB Snatch, 50/35 30 Drag Rope DU 30 Pull-ups 30 Drag Rope DURead More

Back Squat 4 Rep Max Then, 3×4 per leg Split Squats @60% Then… 21-15-9 Power Clean 165/113 HSPU *200m Run after each round *Read More

Olympic Lifting -Every 2 minutes for 12 minutes: 1 power clean + 2 front squats + 1 Jerk -Snatch balance: 3-3-2-2-1-1-1 Endurance – Happy Birthday Kat 3 Rounds (40 min cap) 9 Ruck Pull-ups 200m Ruck Run 28 Ruck Med Ball Cleans, 20/14 200m Ruck Run 47 Sit-ups – ruck break 200m Ruck RunRead More

Happy Wedding Day to Joe and Sabrina!! Meet me at the Altar Press (Bench Press 3-3-3) Then… Wedding Bells-AMRAP 18 Minutes  27 KB Swings 53/35 300m KB Run 27 Burpee over Bell 200m Single Arm OH Carry 27 Toes to Bell  200m Single Arm Farmer Carry  27 KB Clean and Press 200m Single Arm Front...Read More

Wacky Wiser Partner Friday 0:00 – 17:00 (17 MIN AMRAP – YGIG) 1 Legless Rope Climb 4 Front Squats, 185/123 (squat clean 1st rep counts) 8 Burpees over the bar *YGIG = complete the entire round Then…. 18:00 – 35:00 (17 MIN AMRAP ) 30 Weighted Push-ups, 55/25 (split reps anyway) 12 Synchronized Pull-ups 100m...Read More

10 Minutes to a Heavy Snatch Then… 15 Rounds for Time 100m Run or Ski  20 Double Unders  1 Snatch-HeavyRead More

5 Rounds  5 RDLs 5-8 Strict Pull-ups (add weight if easy) Then…. Happy Birthday to Vicki!! AMRAP 15 Minutes  67 Air Squats to Medball 670m Bike (0.4 miles) 67 GHD Sit-ups, Weighted Sit-ups, or Toes to BarRead More

EMOM 10 1 Hang Squat Clean + 2 Jerks Then… 5 Rounds 6 Hang Clean & Jerks, 155/103 12 Box Jump Overs 18 Cal Row or SkiRead More

Back Squat 6 Rep max Then 2×6 split squats per leg @50-60% Then… AMRAP 15 Minutes  3 Ring Muscle ups 5 back Squats 205/143 (can use rack) 7 Burpees to Target Read More

Olympic Lifting 2 Snatch Pulls + 1 Snatch + 1 OHS: 5 sets @ mod heavy 2 Hang Squat Cleans + 2 Jerks: 5 sets @ mod heavy Endurance 25 Double Unders 30 OH Lunges, 50/35 400m Run (1 lap) 50 DU 30 OH Lunges 800m Run (2 laps) 75 DU 30 OH Lunges 1200m...Read More