1a. Bench Press: 3×6 @77-80%  *Max Reps on 3rd set 1b. Bicep Curls: 3×8-12 (Dead stop pause in bottom) *Max Reps on 3rd Set Then… Mid-Week Mover– Complete in any order  100 Push-ups 300 DU 150 sit-ups 400m Farmers Carry, 70’s/53’sRead more

Build to a heavy: Snatch Pull + Snatch + OHS Then… “Heavy Helen” – 3 Rounds 400m Run 21 KB Swings, 70/53 12 Chest 2 Bar Pull-upsRead more

Back Squat:5×3@85% *AMRAP last set Then…. EMOM 15 Min Min 1: 12-15/9-12 cal bike Min 2: 12-16 Bulgarian Wall balls, 20/14 Min 3: 1-2 Legless Rope ClimbRead more

Olympic Lifting 1. Hang Snatch: Build to heavy 2a.Clean starts w/ 2 sec pause at knee: Heavy 5 x 3 2b.Jerk: 5 x 3 Endurance Murph Prep Ladder 200m run 1 Rd cindy (5 pullups/10 pushups/15 squats) 400m run 2 rds cindy 600m run 3 Rds cindy 800m run 4 Rds cindy 1000m run *Cash Out: 50 Burpees + 50 Cal Ski/Row: Partition anywayRead more

Press: 5-3-1: (1 second dead-stops in bottom) Then… Mainsite WOD Complete as many rounds and reps as possible in 15 minutes of:3 wall walks15 burpees60 double-undersRead more