WWPF: YGIG – after each movement (40 min cap) 400m Run/ 400m Run Relay Then… 3 Rounds 500m/500m Row 40/40 Air Squats 30/30 sit-ups 20/20 HR push-ups 10/10 Jumping pull-ups, (bar above max reach) Then… 400m Run / 400m Run RelayRead more

Build to Heavy Clean 2” off Ground + Low Hang Clean & Jerk Then…. “Steel Symphony”– 5 Rounds For Time 9 Deadlifts 6 BMU 3 Clean & Jerks (*RX:185/123 / Masters RX: 165/103)Read more

12 Min EMOM – “Skill Sesh” Pick 1-2 skills and EMOM them Ex: DU, MU, Pull-ups, handstand walks 12 Min AMRAP – “Beach body” 6 DB Bench Press, heavy 8 Barbell Bicep Curls, heavy 12 V-ups / GHD Situps 12 Min Tabata – “Cardio Junkie” Cal Bike Burpees Shuttle Runs (up/back=1) *Complete 8 rounds of 20s of work, 10s rest for each movement before moving onRead more

Build to heavy: Snatch 2” off ground + low hang Snatch THEN… “Lucky Charms” – 3 Rounds 40 Drag Rope DU (scale=80 DU or 120 singles) (Traditionally, the 40 days of lent were relaxed on St.Patricks Day) 17 Power Snatches, 95/63 (March 17 is the official date and commemorates the death of Saint Patrick in 461 AD) 4 Rope Climbs (The Four-leaf clover symbolizes faith, hope, love, luck)Read more

Cossack Squat: 3 x 5/leg *Try KB, DB’s and Barbell Versions Then…. 3 Rds For time 25 Wall Ball, 20/14 15 pull-ups 25 box jumps, 24″/20″ 15 HSPURead more