Olympic Lifting Snatch w/ pause 2″ off the floor + hang Snatch: 5 x 1 Snatch Grip RDL: 3 x 8-10 (heavy) Snatch Balance: 3 x 3 Endurance 3 Rounds 50 Cyclist Squats, 53/35 (45/25 plate for heels) 25 Double Unders 40 Single Arm KB Swings, 53/35 25 Double Unders 30 Toes 2 Rings or...Read More

Hold That Thought AMRAP 35 Minutes 20 Cal Bike or 400m Run 2 Minute Wall Sit 20 Sandbag Squats 100/75 90 Second Sandbag Hold 20 KB Deadlifts 70s/53s 1 Minute Farmer Carry Hold 70s/53s 20 DB Push Press 50s/35s 45 Second Overhead Hold 50s/35sRead More

Happy 16th Birthday to Jojo The Pug!!! AMRAP 32 Minutes-Partner WOD 160 Double Unders (one partner at a time) 16 Synchronized DB Hang Snatch-Heavy 16 Cal Bike while partner does 16 Cal Ski, then switch 16 Ring Muscle Ups (one partner at a time) 160 Sit Ups (partner holds plank)Read More

EMOM 10 Min 2 Power Cleans + 1 Jerk Then… 20 MIN AMRAP 5 Power Clean & Jerks, 135/93 10 Burpees over bar 15 Wall Ball Shots, 20/14Read More

Bench Press 2-2-2 Then 1XME @90% Weighted Strict Pullup 3×2 with 1 second pause Then…….. AMRAP 16 Minutes 2 Rope Climbs 15′ 10 Decline Pushups (feet on 20/16 inch box) 20 PistolsRead More

Hang Power Snatch: Build to heavy 2 Then…. 30-20-10 Power Snatch, 95/63 Toes 2 Bar *CASH OUT: 12 MU Or Modify with 12 Burpee Pull-upsRead More

Back Squat 2-2-2 Then……. 3 Rounds 1000m Bike (.62 miles/1km) 75 Double Unders 20 Back Squats 115/83 (Can use rack)Read More

Olympic Lifting Clean w/pause 2″ off floor + Jerk: 5 x 1 @ 75%+ Clean Grip RDL: 3 x 6-8 (heavy) Zombie Front Squats: 3 x 5 w/pause in the bottom Endurance 35min AMRAP Ladder: Increase by 10 Reps every round 10 Kb or DB Swings 250m Row or Ski 10 Goblet Squats 250m Row...Read More

10 Minutes of Handstand Practice (walking, static, against wall, feet on box, OH hold) Then….. AMRAP 16 Minutes 5 Deficit HSPU on 45lb plates 10 DB Hang Cleans-Heavy 15 Wall Balls (use targets, not walls) *Every 2 Minutes, perform 10 Burpees*Read More

WWPF – 35 Min Cap 40 Squat Cleans, 95/63 75 Weighted Push-ups, 55/35 30 Squat Cleans, 135/93 50 Synchronized Pull-ups 20 Squat Cleans, 185/123 25 Muscle-ups (Mix anyway) 10 Squat Cleans, 225/153Read More