Deadlift: 5-5-5 Then… FOR TIME 400m Run 21 Deadlifts, 225/153 21 HSPU 400m Run 15 Deadlifts 15 HSPU 400m Run 9 Deadlifts 9 HSPURead More

WWPF- 35 min AMRAP 50 Cal Bike (mix anyway) 2 Alt Rope Climbs 40 Sandbag Lunges (Mix anyway) 2 Alt Rope Climbs 30 Synchronized KB Swings, 70/53 2 Alt Rope Climbs 20 Sandbag Squats (Mix Anyway) 2 Alt Rope Climbs 10 Synchronized Strict Pull-ups 2 Alt Rope ClimbsRead More

EMOM 10 Minutes 1 Snatch Pull + 1 Snatch + 1 OHS Then….. El Syd (to be done like The Chief) 5 Rounds of 3 Minute Intervals, 1 Minute Rest Between Each 3 Power Snatches 115/73 6 OHS 9 Ring PushupsRead More

Bench Press: Establish a 1RM Then, 20 Min AMRAP 200m Weighed Run, 45/25 15 Plate Ground 2 OH, 45/25 9 Plate BurpeesRead More

Hang Power Clean 3-3-3 Then…….. 5 Rounds 400m Run 3 Ring Complexes (1 T2 Ring, 1 Ring Muscle Up, 1 Dip) 7 Hang Power Cleans 165/103Read More

Back Squat (wk1) Work to heavy 10RM Then, 2 x 10/split squat @40% 10 Min Ladder 1 Wall Walk 10 DU 2 Wall Walks 20 DU 3 Wall Walks 30 DU *continue this pattern until time runs outRead More

Olympic Lifting -Snatch w/pause 2″ off floor: Work to a heavy -10 Min EMOM 2 Cleans + 1 Jerk Endurance Chipper For Time 125 Air Squats 400m Run 100 SA Push Press, 50/35 400m Run 75 Box Jumps, 24″/20″ 400 Run 50 Pull-ups 400m Run 25 BurpeesRead More

16 Min AMRAP 12 Sandbag Ground 2 OH, 100/75 12 Single Leg Squats (scale w/ lunges) 12 Toes 2 Rings 16 Min AMRAP 100m SA OH Carry 200m SA Farmers Carry 300m RunRead More

500m Run and 500m Row (one runs, one rows, at the same time) do not switch 50 DB Snatch -Heavy for experienced members 50 Alt Box Jumps 50 Double Unders (relay) 100 Sit ups (mix anyway) 400m Run and 400m Row 40 DB Snatch 40 Alt Box Jumps 40 Double Unders (relay) 80 Sit Ups...Read More

Thruster 1 RM Then….. 15 Minute Ladder 3-6-9-12-15-18..+ Thruster 135/93 Burpee Over BarRead More