Wacky Wiser Partner Friday For Time: 50-40-30-20-10 Cal Row Snatch: 95/53, 115/73, 135/93, 155/113, 175/133 Toes 2 Bar (partner hangs) *Perform a 200m Run Relay after each full roundRead More

Scary Thursday 5 Rounds 5 Minutes per Round, 2 min rest Buy in each round: 50 Air squats  With remaining time: AMRAP 10 Devil Press 50/35 20 DB Lunges 40 Double Unders 100m SprintRead More

EOMOM 15 Min  8 Bench Press 5-10 Chin Ups 10 Gorilla Rows per arm Then…. Nate Lite AMRAP 15 Minutes  2 Ring Muscle ups 4 HSPU 8 Kb Swings 70/53Read More

15 Minutes to a heavy complex: Hang Clean + 2 Front Squats + Jerk Then…. 4 ROUNDS 1 Minute Max Hang Cleans, 115/73 1 Minute Max Box Jumps 1 Minute Max Shoulder 2 OH, 115/73 1 Minute Max Cal Ski 1 Minute RESTRead More

Back Squat 1RM Then…. No break between AMRAPs AMRAP 5 Minutes  10 Sandbag Deadlift 100/75 10 Sandbag Squat 10 Burpee Over Sandbag AMRAP 5 Minutes  10 C2B Pull-ups 10 Thrusters 95/63 AMRAP 5 Minutes  Bike AFAP Tabata Style (20s as hard as possible, 10s rest)Read More

Olympic Lifting -1 Power Snatch + 1 Squat Snatch: 5 sets every 2.5 minutes -18 Minutes to build to a heavy hang clean + Front Squat + Jerk Endurance – AMRAP 32 MIN 100 Walking Lunges 75 KB Swings, 53/35 50/40 Cal Bike or Ski 25 DB Burpee Step-overs, 24/20 *Run 800m @ Min 8:00...Read More

15 Minutes to a Heavy Bench Press Then… AMRAP 20 Minutes  1 Rope Climb 15’ 10 Toes to Bar 1 rope climb 20 alternating dumbbell snatches 50/35 1 Rope Climb 400m RunRead More

WWPF – AMRAP 35 100 Double Unders (mix anyway) 42 Clean & Jerks, 135/93 100m/100m Sandbag Carry Relay x 1 200 Double Unders (mix anyway) 30 Clean and Jerks, 155/113 100m/100m Sandbag Carry Relay x 2 300 Double Unders (mix anyway) 18 Clean & Jerks, 185/133 100m/100m Sandbag Carry Relay x 3 Cash Out: With...Read More

Very Gentle Thursday Straight through or broken into rounds, and in any order 3000m run or row 150 Wall Balls 150 Pushups 150 Sit-ups  *wear a vest if you want it to be less gentle*Read More

EOMOM 14 Minutes 5 RDLs 20 Second Hang + Max Rep Strict Pullups Then…. Mole Day! AMRAP 15 Minutes 6 Muscle Ups 10 DB Hang Clean and Jerk Per Arm-Heavy 23 Box Jumps 24/20Read More