AMRAP 30 Minutes  1000m Row 20 Hang Cleans 185/133 10 Bench Press 185/113 1 Mile BikeRead More

EMOM 15 Minutes  4 Deadlifts 5-8 Weighted Pullups Hold L Sit as long as possible  Then…. 5 Rounds 10 Ring Dips 15 T2B 20 Wall BallsRead More

EMOM 10 Snatch (pause 2″ off floor) + Low Hang Snatch Then…. Happy Birthday Pancake! For Max Pancakes = Reps 1 Min Max DB Snatches, 50/35 1 Min Max Cal Ski 1 MIn Max Box Jumps, 24/20 2 Min Max DB Snatches 2 Min Max Cal Ski 2 Min Max Box Jumps 3 Min Max...Read More

Back Squat 5×2 Then…. AMRAP 15 Minutes  10 Thrusters 95/63 15 Burpee over Bar 30 Double UndersRead More

Olympic Lifting -Snatch Highpull + Low Hang Snatch Every 2 Minutes x 6 – 2 Front Squats + 1 Jerk every 3 minutes x 5 Then… ENDURANCE: Mothers Day Madness 10 MIN AMRAP 100m Sprint 100m walk recovery 10 MIN AMRAP Wall Ball Shot Ladder: 10-20-30-40…… 2 Rope Climbs 10 MIN AMRAP 21 Situps 15...Read More

Nate with a Twist AMRAP 30 Minutes  2 Muscle Ups 4 HSPU 8 KB Swings 70/53 *every 5 Minutes run 400m or Bike 1/2 mile  5:00, 10:00, 15:00, 20:00, 25:00Read More

Wacky Wiser Partner Friday – Happy Birthday Brantlee! 3 Rounds for Time (35 min cap) 50 Cal Row (partner holds front rack) 40 Box Jumps, 30/24 (mix anyway) 30 Power Cleans (mix anyway), 135/93 20 Synchronized Pistols 10 Alt Wall WalksRead More

5 Rounds, 5 Minute AMRAPS, 2 minute rest 20/15 Cal Bike or Ski 50 Double Unders 15 Toes to Bar Max Reps Muscle Ups, Pullovers, HS Walks, Pig Flip, Burpees over Wall, or any skill Read More

EMOM 15 Minutes  Minute 1: 5 Deadlifts Minute 2: 5-8 Strict Chin-up Minute 3: 45s-1 Minute Plank Then… AMRAP 20 Minutes -Baby Farmer Carry Murph  100m Farmer Carry 70s/53s 20 Pushups 50 Air Squats 300m Run or SkiRead More

Power Snatch: 15 min to a heavy single Then…. “SnatchTastic” – For Time 800m Run 15 Power Snatches, 115/73 7 Ring MU 400m Run 7 Ring MU 15 Power Snatches 800m Run 1 Ring MURead More