WWPF – AMRAP 35 30 Synch DB Hang Snatches, 50/35 5 40’ Shuttle Run Relays (each partner does 5) 20 Synch OH Lunges, 50/35 5 40’ Shuttle Run relay 10 Synch Devils press, 50/35 5 40’Shuttle Run RelayRead more

Deadlift: 4 rep max 1 x max reps @ 90% Then… 3 Rounds of 5 Min AMRAP’s (2 min rest after each Round) 15 Wall Ball Shots, 20/14 10 Toes 2 Bar 5 Deadlifts, 275/183Read more

1a.Bench Press: 4×4@90-93% *Max reps last set 1b. Bicep Curl: 4×6-8 (deadstops) Then…. “Mid-Week Mover” – 5 Rounds of 1 min stations (20 min) Turkish Get-ups Rotational Landmines Skull Crushers (1 or 2 db’s) L-Sit Rope Climb or L-Sit Pull-upRead more

Work 2 Heavy: Clean w/pause 2” off floor Then… Tuesday Chipper – 18 Min AMRAP 15 BMU 30 Cleans, 135/93 45 Box Jump Overs, 24″/20″ 60 Cal Row Max Distance Run W/Remaining Time(*50m incremements)Read more

Back Squat: 5×3@85% *add 5-10lb Then… Tabata: Complete 8 rounds of :20work/:10 rest of each exercise Air Squats Push-ups Sit-ups  LungesRead more