AMRAP 11 75/50 Cal Row Max Burpees over rower in remaining time AMRAP 11 1200m/1000m Ski Max Rope Climbs in remaining time AMRAP 11 75/50 Cal Bike Max Med Ball Cleans in remaining time , 20/14Read More

WWPF – AMRAP 32 Min 40 Deadlifts, 225/153 40 Synchronized KB Swings, 70/53 30 Front Squats, 185/123 30 Sandbag Step-overs, (24″/20″) Mix Anyway 20 Shoulder 2 OH, 135/83 20 Alt Wall ClimbsRead More

EMOM 10 Minutes 2 Clean Pulls + 1 Low Hang Clean Then…… Muscle Up Annie 50-40-30-20-10 Double Under Sit Up *5 Muscle Ups after each round (ring or bar)Read More

Strict Overhead Press: 1 Rep Max Then… 10-9-8-7-6-5-4-3-2-1 Wall Ball Shot, 20/14 (12’/10′) Box Jump Over, 30/24 Weighted Push-up, 45/25Read More

EMOM 10 Minutes 2 Snatch Pulls + 1 Snatch Then….. AMRAP 16 Minutes 10 DB Snatch-Heavy 10 DB OH Lunge 15/12 Cal SkiRead More

Back Squat: 1 rep max Then… For 10 Minutes Power Clean,135/93 + Burpees For the ladder pattern, perform 1 clean for the first minute, followed by max reps burpees. Perform 2 cleans the second minute, followed by max reps burpees. Perform 3 cleans the 3rd minute, followed by max reps burpees. Continue this pattern until...Read More

Olympic Lifting Warm-up – No Feet Snatch: 10 min to build to a heavy technical single Then, 1.Snatch w/pause in catch: 4 x 1 @ 85%+ 2a.Overhead Squat: 3 x 3 @ 80-85% 2b.Single Leg RDL: 3 x 6 Endurance Chipper 200 Double Unders 2 Rope Climbs 1 Mile Run 2 Rope Climbs 75 Wall...Read More

Strict Press 3-3-3 Then….. AMRAP 20 Minutes-Toe to Bar Mary 5 HSPU 10 Alt Pistols 15 Toes to BarRead More

WWPF – 2 Rounds (36 Min CAP) 1000m Row (Switch EMOM) 30 Hang Cleans, 135/93 10 Ring Muscle Ups (mix reps anyway) 1000m Row (Switch EMOM) 30 Front Squats, 135/93 10 Ring Muscle Ups 1000m Row (Switch EMOM) 30 Shoulder 2 OH, 135/93 10 Ring Muscle UpsRead More

AMRAP 10 Minutes 15 Ring Pushups 15 Wall Balls 12’/10′ AMRAP 10 Minutes 15 Cal Bike 15 Cal Ski 15 Cal Row AMRAP 10 Minutes 15 GHD Sit Ups or Weighted Sit Ups 15 Leg Raises 45s Hollow Body or Plank HoldRead More