Back Squat: 4-4-4 Then… 12 Min AMRAP 9 Thrusters, 115/83 7 OHS, 115/83 5 Bar MURead More

Olympic Lifting 2 Clean Pulls + Clean : 5 x 1 @ 85%+ 2 Jerk Dips + 1 Jerk: 5 x 1 @ 80%+ Zombie Front Squat: 3 x 5 (go as heavy as possible keeping perfect technique) Then… Endurance 17 min AMRAP 30/25 Cal Ski 20 Box Jumps, 24/20 10 Alt Devils Press, 50/35...Read More

THE GHOST 6 rounds of:1 minute of rowing1 minute of burpees1 minute of double-unders1 minute rest Cashout Ab Circuit: AMRAP 10 Minutes 15 GHD Sit Ups or Weighted Sit Ups 15 Leg Raises 15 Turkish Sit UpsRead More

WWPF – Happy 50th to Ron AMRAP 12 Min 25 Deadlifts, 225/153 25 Planking Burpees AMRAP 12 Min 25 Hang Cleans, 165/113 25 C2B Pull-ups (Partner Hangs) AMRAP 12 Min 25 Shoulder 2 OH, 135/83 25 Synchronized Wall Ball Shots, 20/14Read More

To Be Completed In Any Order Legs-Giving 3 Rounds 100m Sled Push 20 Back Squats 115/83 Cores-Giving 3 Rounds 30 Sit Ups 15 Toes to Bar 10 Russian Twists (20 taps) Pulls-Giving 3 Rounds 20/15 Cal Ski 3 Rope Climbs 15′ Dessert 3 Rounds 20 Bicep Curls 45/33 20 Bent Over Rows 45/33 20 Strict...Read More

Bench Press: 4 RM Then, 1 x max reps @ 90% Weighted Pull-up: 3 x 3 @ 1 sec pause over bar Then… For Max Reps (complete in any order) 0:00-6:00 600m Run Max Sandbag G2OS, 100/75 6:00-12:00 600m Run Max Pistols 12:00-18:00 600m Run Max BurpeesRead More

Snatch 1-1-1 Then…… 30 OHS 95/63 30 Pullups 20 OHS 115/83 20 C2B Pullups 10 OHS 135/93 10 Ring Muscle UPs *Super RX with 30 Pullups/20 Bar Muscle Ups/10 Ring Muscle Ups*Read More

Back Squat: 3 x 4 Then… For Time 1000m Row 50 Box Jumps, 24/20 25 HSPU 50 KB Swings, 53/35 1000m SkiRead More

Weightlifting Technique with Jess: -3 Below Knee Snatch Pulls + 1 Below Knee Snatch 5×1 -Snatch Balance 3×3 -Snatch Grip RDL 3×5 @100% Endurance WOD Happy 44th to Mike Bradley!!! AMRAP 44 Minutes 44 Sit Ups 44 Wall Balls 44 Cal Row 44 Burpees 44 Box Step Ups 45/25 44 Pullups 44 Cal SkiRead More

12 Min AMRAP DB Floor Press Ladder: 3-6-9-12-15… 1 Rope Climb 12 Min AMRAP 30 Sit-ups or 15 GHD’s 15 Cyclists Squats, 70/53 12 Min AMRAP Flight Simulator DU: 5-10-15-20-25-30-35-40-45-50 and reverseRead More