Clean & Jerk: Work to a heavy Single “Graced Up” 30 C&J For time 0-10: 135/93 (masters 55+: 115/63) 11-20: 165/113 (masters 55+: 135/83) 21-30: 195/133 (masters 55+: 155/103)Read more

WK 2: Reverse Deficit Lunges: Top set of 12-16 reps (6-8/ leg) *Take your top weight/reps from last week and either progress in weight or reps. Example: Last Week: 100lb x 14 reps | This week: 100lbs x 16 reps “Sinister Cindy”- 16 min 1 L-Sit Rope Climb (starting from floor) 10 HSPU 15 Heel Elevated SquatsRead more

Olympic Lifting -Snatch: pause 2” off ground + 1 low hang snatch -2 Clean Pulls + 1 clean  Endurance 35 min AMRAP “Tri This Ruck” 3 mile bike 2k row 1 mile run *max burpees over ruck in remaining timeRead more

Bench Press: 15 min to build to heavy 8 rep “Step by Step” – For time 40 Box Step ups, 53/35 (24″/20″) 40 HR push-ups 400m Run 30 Box Step ups 30 Dips (ring or bar) 300m Run 20 Box Step ups 20 HSPU 200m Run 10 Box Step-ups 10 Wall Walks 100m RunRead more

Wacky Wiser Partner Friday “The Hangover” – For Time 90/80 Cal bike40 DB Hang Cleans, 50’s/35’s7 Synch BMU 70/60 Cal bike30 DB Hang Squat Cleans7 Synch BMU 50/40 Cal bike20 DB Hang Cleans7 Synch BMU 30/20 Cal bike10 DB Hang Squat Cleans7 Synch BMURead more