A. Incline Bench Press 3×10 B. Burnout Bicep Curls x3 sets (db or barbell) Then….. Happy 40th Birthday to Table Saw!! Choose Your Own Adventure  1 Round 40 Burpee Box jump up and over 24/20 400m Sandbag carry (must do lap) 100/75 1 Mile Run or 2.5 Mile Bike Or… 2 Rounds 20 Burpee Box...Read More

EMOM 10: Snatch (pause 2″ off floor”) + Low Hang Snatch Then…. “Ab Snatch” – For Time 60 Alt DB Snatches, 50/35 50 Situps 40 Alt DB Snatches 50 Situps 20 Alt DB Snatches 50 SitupsRead More

Front squat week 3- 8 Rep Max Then 1×8@85% Then….. AMRAP 13 Minutes  5 Burpee pull-ups 10 Push Press 95/63 15 Barbell Lunges 95/63Read More

Olympic Lifting -Snatch Pulls: 5 sets x 3 (90%+ of 1rm snatch) -10 Min EMOM: Clean + Hang Clean + Jerk Endurance 3 Rounds 200m Run 10 KB Swings, 53/35 20 Drag Rope DU 2 Rounds 300m Run 15 KB Swings 30 Drag Rope DU 1 Round 600m Run 30 KB Swings 60 Drag Rope...Read More

Deadlift – Heavy Single Then…. AMRAP 17 Minutes  1 Deadlift @85% 15 Push-ups 30 Weighted Situps 25/15lb plate 200m RunRead More

Wacky Wiser Partner Friday 0:00 – 15:00 Work to a heavy OHS 15:00 – 30:00 (15 min amrap) 5 Synchronized OHS, 95/63 5 Synchronized Strict Pull-ups 100m/100m Sled Push Relay (55/35) 10 Synchronized OHS 10 Synchronized Strict Pull-ups 100m/100m Sled Push Relay 15 Synchronized OHS 15 Synchronized Strict Pull-ups 100m/100m Sled Push Relay *continue to...Read More

6 Rounds (numbers significant to 6/19/1865) 1 Rope Climb 18′ 9 Devil Press  18 Wall Balls 65 Double Unders 400m Run On June 19, 1865 Union Army General Gordon Granger’s reading of federal orders in the city of Galveston, Texas, proclaimed that all enslaved persons in the U.S. state of Texas were now free. Although the Emancipation Proclamation...Read More

Hang clean 2-2-2 Then… Happy birthday to Nicole Gardo! AMRAP 15 Minutes  3 Ring Muscle Ups 6 Hang Cleans 165/113 9 Cal Bike or Ski Read More

EMOM 10 MIN 2 Snatch High Pulls + Power Snatch Then…. For Time: 10-9-8-7-6-5-4-3-2-1 Ground 2 OH, 115/73 Burpee Box Jump, 24/20 *Cash Out: 30 HSPURead More

Front Squat Program Week 2 Front Squat 10 RM Then 1×10@90% Then… 1000m Row or Ski 60 Db Hang Split Snatch 50/35 alt arms and legs every rep 50 Toes to BarRead More