Back Squat   3-3-3   Then   21 Pull-ups 21 KettleBell Swing (53/35) 30 KettleBell Walking lunge (53/35) 18 Pull-ups 18 KettleBell Swing 30 KettleBell Walking lunge 15 Pull-ups 15 KettleBell Swing 30 KettleBell Walking lunge 12 Pull-ups 12 KettleBell Swing 30 KettleBell Walking lunge 9 Pull-ups 9 KettleBell Swing 30 KettleBell Walking lunge 6...Read More

WWPF   0:00 – 10:00 10 min Ladder: 3-6-9-12-15….. Suit case deadlifts, 70/53 50′ Farmers Walk *Both partners will do the same rep scheme   12:00 – 20:00 8 min AMRAP 8  Synchronized T2B 8  Synchronized Burpee Hurdle Jumps, 24/20   22:00  – 34:00 12 Min AMRAP 100m Waiter Walk, 45/25 (R Arm 50m /...Read More

Hang Squat Clean 2-2-2   Then:   12 Min AMRAP of:   5 Hang Squat clean 155/113 7 Burpee Over Bar 10 Wall Balls   Post Loads and Times to Zen and Comments:  Read More

Strict Press: Establish a 1RM   Then…   For Time   Run 400m  30 Kb Swings, 70/53 Run 300m  30 HSPU Run 200m  30 SDHP, 70/53 Run 100m  30 Strict Pullups     ORDER WED NIGHT FOR SUNDAY DELIVERY          Read More

EMOM 7 Minutes 2 Snatch Pulls with shrug and pause 1 Snatch Then… 15 min AMRAP 200m Run 4 Bar Muscle ups 6 Power Snatch 135/93 8 Pistols, alt Lord Commander of the 6 am, Scotty Baby on his throne  Read More

                Test 1 Rep Max Front Squat Then: 30 – 20 – 10 Alternating Single arm DB/KB Squat Clean Thruster 50/35 Toes to Rings Between each round accumulate 1 min in an L-HangRead More

10 am- Olympic Lifting 11 am- Endurance 25 Minute Clock Run/Row 2 Miles- can row half, run half or full run, full row With Remaining Time: 7 Power Cleans 95/63 7 Ring Pullups 7 Burpees over bar    Read More

Deadlift 2-2-2   Then:   5 Rounds of:   6 Deadlifts 275/183 9 Toes to Bar 12 Box Jumps   Post Loads and Times to ZEN and Comments:  Read More

WWPF- Running Clock   0:00 – 6:00 6 min AMRAP Back Squats, 135/93   8:00 – 20:00 12 Min AMRAP: 50 DU / 50 DU Relay 40 Dumbbell Snatches, 50/35 (switch as needed) 20 Synchronized Wall ball Shots, 20/14   22:00 – 34:00 12 Minute Relay 25′  Single Right Arm OH Walking Lunges, 50/35 1...Read More

15 Min Work up to a Heavy Thruster   Then:   15-10-5 Thrusters 135/93 Ring Muscle Ups*   *sub 30 Pushups or Dips each Round   Post Loads and Times to ZEN and Comments:  Read More