WWPF – HBD Chaly 1000m Row (Switch EMOM) 3 Rounds 50/50 DU Relay 30 Synchronized KB Swings, 53/35 10 Synchronized Target Burpees 1000m Row (Switch EMOM) 2 Rounds: 100/100 DU Relay 30 Synchronized KB Hang Snatches, 50/35 10 Alt Rope Climbs 1000m Row (Switch EMOM)Read More

With a Running Clock: 0:00-10:00 Work up to a heavy clean 12:00-22:00 100ft Sandbag Carry-Heavy 50ft Handstand Walk or 45s HS Hold 24:00-34:00 Ski/Bike/Run AFAP in 10 Minutes Read More

EMOM 15 Minutes  4 Bench press-Heavy 8-10 Chin ups 8 Renegade Row per arm Then….. Not Your Mama’s Cindy AMRAP 20 Minutes  5 Toes to Bar 10 Burpees 15 Alt Pistols Read More

10 MIN EMOM 1 Snatch + 1 Hang Snatch Then…. For Time: 18 MIN AMRAP 100 DU 75 Power Snatches, 75/53 50/40 Cal Bike Max Reps Handstand Push-upsRead More

Every 90s for 20 Minutes perform 3 front squats. Increase weight each set 0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00, 10:30, 12:00, 13:30, 15:00, 16:30, 18:00, 19:30 Then…. 30 Muscle ups for time Or 50 Burpee Pullups for time Or 75 Ring Rows and 75 PushupsRead More

Olympic Lifting -2 Snatch High Pulls + 1 Power Snatch: Work to a heavy -Jerk: 5 sets x 2 reps Endurance 12 MIn AMRAP LADDER SKi Ladder (100m , 200m , 300m ….) SA DB Hang Snatch (10 , 20, 30….) 12 Min AMRAP 15 Cal Bike 15 Target Burpee 12 Min AMRAP 1 Mile...Read More

5 Rounds-5 Minutes, 2 Minute rest between Double Unders  Sit-ups Max reps Clean and jerks with remaining time 185/133 Double unders and sit-ups follow Annie Rep scheme So 1st interval is 50 Doubles and 50 Situps Second interval is 40 and 40 Then 30, then 20, then 10Read More

WWPF “Leftovers” 3 Rounds 30 Synchronized Wall Ball Shots, 20/14 20 Deadlifts, 255/183 (mix reps anyway) 10 Alt Rope Climbs 2 Rounds 1000m Ski (Switch EMOM) 50 Sandbag Ground 2 Shoulder (not over shoulder), 100/75 1 Round 50 Synchronized PistolsRead More

Foose’s Apertif 40 KB Deadlifts 70s/53s, then 200m Farmer Carry (2 Minute Hold if raining) Bardwell’s Hors D’oevres 30 Burpee Pullups or 15 Bar Muscle Ups Wiser’s Entree 4 Rounds 15 DB Thrusters (2 DB) 20 DB Box Step Ups (2 DB) Jenny’s Palate Cleanser 4 Rounds 15 Plate G2OH 45/25 20 OH Plate Lunges 45/25...Read More

EMOM 15 Minutes -Switch movements each minute 4 Bench press-Heavy 8-10 Chin ups 8 Renegade Row per arm, Alt Cash out: Burn out Bench Press 70% of part 1 for as many reps as possible  Then…. Grace 30 Clean and Jerks for time 135/93Read More