Bench Press: 6-6-6 Strict C2B Pull-ups: 3 x max effort *try to increase weight (bench press) and reps (weighted Pullup) from last week THEN FOR TIME 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 SA Devils Press, 50/35 Box Jump Over, 24/20Read More

AMRAP 30 Minutes 5 Clean and Jerks 225/143 10 Strict HSPU 20 GHD Sit Ups or V Ups or Strict Toes to Bar 40 Wall Balls 80 Double Unders 400m RunRead More

Back Squat: Build to a heavy single then… 15 MIN AMRAP 6 Ring Pull-ups 12 KB Swings, 70/53 18 PistolsRead More

Olympic Lifting Snatch: Heavy Single 90%/1-2 sets Snatch Balance Hit a heavy single AMRAP 35 Minutes 20 Ring Rows 200m Run 20 Med Ball Cleans 200m Run 20 Burpees 200m Run 20 SA DB Hang Clean and Jerk 200m Run 20 Toes to Bar 200m RunRead More

Mainsite Mashup Remix: From 3/3/22 OHS 3-3-3 Then……… From 3/2/22 Complete as many rounds as possible in 10 minutes of: 10-cal bike10 strict handstand push-ups Then…. From 3/6/22 AMRAP 10 Minutes (25 minutes on mainsite with 40cal row) 20 push-ups30 sit-ups20 Cal Row or SkiRead More

WWPF – 38 MIN CLOCK 100m Prowler Relay x 2 300 Double Unders (Switch every 50) 100m Prowler Relay x 2 125 DB Hang Snatches, 50/35 (mix anyway) 100m Prowler Relay x 2 60 Synchronized Wall Ball Shots, 20/14 100m Prowler Relay x 2 MAX Bar Muscle-ups (Mix Anyway)Read More

10 Minutes to a Heavy Clean Then…… EOMOM 14 Minutes Odd: Sprint 250m/200m Row Even: 45 seconds as many cleans (SQUAT) as possible 185/133 Then…….. Cash Out: Choose one 80/60 Cal Bike or 1600m Ski or 1600m RunRead More

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1a. Bench Press (DB or Barbell): 3 x 6 1b. Strict Chest 2 Bar Pull-ups: 3 x Max Effort (modify w/chin over bar) Then… AMRAP 20 MIN 5 Wall Climbs 10 C2B Pull-ups 15 Box Jumps, 24/20 *Run 400m @ 5:00 , 10:00, 15:00Read More

EMOM 10 Minutes 2 Snatch Pulls + 1 Snatch Then……. 3 Rounds 50 Double Unders 20 Toes to Bar 15 Hang Snatch 95/63Read More