EMOM 10 Minutes 2 Snatches Then….. 70 Burpees 50 KB Snatch 53/35 30 C2B PullupsRead More

Strict Press: 4 x 4 w/pause in bottom of each rep then, 2 sets of max reps with dumbbells. (goal rep range is 10+) Then… 5 Rounds 12 Barbell Lunges, 135/93 8 HSPU 20 Box Jumps, 24/20Read More

EMOM 10 Minutes 2 Cleans + 1 Jerk Then…… For Time: 1600m Bike (1 mile or 1.6km) 30 Deadlifts 135/93 600m Run 30 Hang Power Cleans 135/93 750m Ski 30 S2OH 135/93Read More

Back Squat: Wk 6 Every 90s back squat 5 x 2 @ 90%+ -Then, 1 x :15 sec hold @ 130-150% 10-9-8-7-6-5-4-3-2-1 DB/KB Cleans, 50’s/35’s Toes 2 BarRead More

Olympic Lifting Technique -Hang Clean: 4 x 2 @ 85-90% -Jerk w/pause in catch: 4 x 1 @85%+ Pick your Weakness: A. Single leg Step-up: 3 x 10 B. SA OH Carry: 3 x 100′ Endurance 1600m Run 50 SDHP 30 Goblet Squats 15 Burpee C2B pull-ups 30 Shoulder 2 OH 50 Kb Swing 1600m...Read More

Manion-Can be done with a partner Seven rounds for time of:Run 400 meters29 Back Squats 135/93 First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush...Read More

WWPF 16 Min AMRAP 20 Clean & Jerks, 155/103 (mix reps anyway) 30 Synchronized Wall Ball Shots, 20/14 400m Run Relay 16 Min AMRAP 10 Alt Rope climbs 20 Deadlift, 255/163 (mix reps anyway) 30 Alt Sandbag Ground to OH, 100/75Read More

In Any Order: AMRAP 11 Minutes 100m Sled Push (light and fast) 50 Double Unders or Crossovers AMRAP 11 Minutes 15 GHD Sit ups or Weighted Sit Ups 15 Leg Raises 15 Russian Twists (30 touches) AMRAP 11 Minutes 250m Row 15 BurpeesRead More

Strict Press 4×4 then drop weight 10-15% for 2xME Then….. AMRAP 18 Minutes 15 Cal Ski or 300m Run 30 Ring Dips 15 Cal Ski or 300m Run 20 Strict Pullups 15 Cal Ski or 300m Run 10 Ring Muscle UpsRead More

Snatch 1-1-1 Then…… 150 Air Squats 5 Snatch 135/93 100 Sit Ups 5 Snatch 75 Perfect Push Ups 5 Snatch 50/35 Cal Bike 5 Snatch (Do them right, Ara Aposhian)Read More