Olympic Lifting -Clean w/pause 2″ off floor: Work to a heavy -Snatch balance: 3-3-2-2-1-1-1 Endurance 17 Min AMRAP 40 Air Squats 30 Kb Swings, 53/35 20 T2R 10 Weighted Push-ups, 55/35 AND 17 Min AMRAP 2000m row OR 1 Mile Run AMRAP w/Remaining Time: 60 DU 30 Jumping Lunges 10 Jumping Pull-ups (RX: Bar above...Read More

Complete reps 10-9-8-7-6-5-4-3-2-1 Weighted Burpee Box Step-over, 50/35 (box ht=knee ht) Burpee Pull-up then… Complete reps 1-2-3-4-5-6-7-8-9-10 Sandbag Ground 2 Over Shoulder, 100/75 Sandbag Squat, 100/75Read More

WWPF For Time 100 Cal Ski (Switch EMOM) 30 Alt Hang Squat Snatch, 95/63 10 Alt Rope Climbs 80 Cal Ski (Switch EMOM) 30 Alt Hang Squat Snatch 8 Alt Rope Climbs 60 Cal Ski (Switch EMOM) 30 Alt Hang Squat Snatch 6 Alt Rope Climbs 40 Cal Ski (Switch EMOM) 30 Alt Hang Squat...Read More

Cardio and Abs AMRAP 35 Minutes 100 Foot Heavy Sandbag Carry 60 Sit Ups 800m Run 40 Leg Raises 1 Mile Bike 30 GHD Sit Ups 50 Drag Rope Double Unders 20 Strict Toes to BarRead More

Deadlift: Test 1RM Then… 2 Rounds For Time 25 Deadlifts, 225/153 400m Run 25 Burpees over bar 300m Run 25 Pull-ups 200m RunRead More

10 Min EMOM 1 Clean + 1 Front Squat + 1 Jerk AFAP in 18 Min (1Rd = 5-10-15) Hang Clean HSPU Box Jump Over, 24/20 RD1:95/63 (90 reps) RD2: 115/73 (180 reps) RD3: 135/93 (270 reps) Rd4: 155/113 (360 reps)Read More

Back Squat 2 sets of 5 @80% 2 Sets of 3 @85% 1 set of 1 @90% Then…… 2 Mile Bike (3200m/3.2km) can run 1200m 50 Toes to BarRead More

Olympic Lift Technique Class: -Hang Snatch 5×1 -2 Jerk Dips + Jerk 5×1 Endurance WOD AMRAP 35 Minutes 50 Crossovers 200m Run 40 Box Step Up and Over 53/35 200m Run 30 KB Snatch 53/35 200m Run 20 Cal Bike or Ski 200m Run 10 Bar Muscle Ups 200m RunRead More

15 min to a heavy deadlift (not 1rm) then… 5 Rounds of 3 Min AMRAP’s 3 Deadlifts, 275/183 6 Push-ups 9 Air Squats *Rest 1 Min between roundsRead More

WWPF – 35 Min AMRAP 100 Cal Row (partner bear hugs sandbag), mix cal anyway 75 Synchronized Wall Ball Shots, 20/14 50 Sandbag Ground 2 OS, 100/75 (mix reps anyway) 25 Wall Walks (mix reps anyway)Read More