WWPF 400m Run Relay (both run 400m) 42 Front Squats, 135/93 50 Drag Rope DU (mix anyway) 8 Alt Rope Climbs 300m Run Relay 30 Front Squats, 155/113 50 Drag Rope DU (mix anyway) 6 Alt Rope Climbs 200m Run Relay 18 Front Squats, 185/133 50 Drag Rope DU 4 Alt Rope Climbs 100m Run Relay 2 Alt Rope ClimbsRead more

TEST: 1 Rep max Deadlift Then… DEATH by Burpees (Re-Test from 8/8/19) Complete 1 burpee the 1st min, 2 burpees the 2nd min, 3 burpees the 3rd min and so on. Continue this pattern until you are no longer able to complete the number of burpees for that minute. Scoring: Total number of overall burpees Example: Completing 12 burpees in the 12th minute + completing 10 burpees in minute 13 = 88 total repsRead more

Test: 1 Rep Max Incline Bench Press Then… Mid- Week Mover: 5 Rounds 1 Min: Sandbag Bear Hug Walks 1 Min: Dips 1 Min: Prowler Push 1 Min: Cal BikeRead more

Running Clock…. 0:00 – 10:00 (EMOM 10) 1 Clean & Jerk – Increase weight every minute 12:00 – 22:00 (AMRAP 10) 3 Wall Walks 6 Wall Balls, 20/14 (12’/10′) 9 Box Jumps, 24″/20″ 23:00 – 31:00 (8 min Ladder: 1-2-3-4-5-6…) Clean & Jerk, 135/95 Toes 2 bar Read more

TEST: Front Squat 1 Rep Max Then… 12 MIN AMRAP 5 C2B Chin-ups 10 Alt Pistols 15 KB Swings, 53/35Read more