-Clean and Jerk – 5 heavy singles above 85% -Jerk Dips 3×5@100% Endurance: Can be broken into rounds, or done straight through 50/35 Cal Bike 60 Burpees 70 Russian KB Swings 53/35 800m Ski 90 Sit Ups 100 Back Squats 45/33 Run 1 MileRead More

10 Min AMRAP Sled Push for Max Distance, 90/45 10 Min AMRAP 15 GHD Sit-ups 1:00 Sandbag Hold(bear hug), 100/75 10 Min CAP 30 Muscle-up for time or 50 Burpee Pull-upsRead More

3 Rounds 10 Synchronized T2B 20 Sandbag Lunges 50/50 Double Under Relay 2 Rounds 15 Synchronized T2B 30 Sandbag Lunges 75/75 Double Unders 1 Round 30 Synchronized T2B 60 Sandbag Lunges 150/150 Double Under RelayRead More

Snatch Complex: 1 Snatch,1 Hang Snatch, 1 OHS Then….. 2 Rounds 28 Power Snatch 95/63 28 OHS 95/63 28 Burpees Over BarRead More

Bench Press: Build to a heavy 5 rep Then… Triple Baseline Test 3 Rounds For Time 500m Row/Ski 40 Squats 30 Sit-ups 20 Push-ups 10 Pull-upsRead More

Power Clean 2-2-2 Then….. AMRAP 14 Minutes 200m Run 10 Box Jumps 30/24 3 Power Cleans 225/143 Cash Out: 50 Bicep Curls 45/33Read More

Front Squat: Test 1 RM Then… 10 Min AMRAP 10 Burpee Pull-ups 10 Thrusters, 95/63Read More

Olympic Lifting Technique -EMOM 10 Min: Clean Pull + Power Clean @ 85%+ Then… -Power Snatch + Hang Power Snatch: 5 sets In either order: WOD 1: 500m Row 500m Run 400m Row 400m Run 300m Row 300m Run 200m Row 200m Run 100m Row 100m Run WOD 2: 2 Rounds 40/30 Cal Bike 40...Read More

Push Press: Build to a heavy 3 Then… 3 Rounds for time 400m Run 30 Alt Pistols 15 Push Press, 115/73Read More

WWPF 0:00 – 15:00 build to a max clean 17:00 – 35:00 17 min AMRAP 10 Alt Rope Climbs 20 Sandbag Ground 2 OS, 100/73 (mix reps anyway) 30 Alt Box Jumps, 30/24Read More