“Murph” 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats *Recommended: 20 Rounds of Cindy / not straight through 1 Mile Run “1/2 Murph” 800m Run 50 Pull-ups 100 Push-ups 150 Air Squats 800m Run “Partner Murph” 1 mile Run (synchronized) 20 Rounds of Cindy – YGIG 1 Round: 5 Pull-ups / 10 Push-ups / 15 Air Squats 1 Mile Run (Synchronized)Read more

Oly 1.Low hang + hang clean & Jerk: 5×1+1+1 2a. OHS: 3 x 2 @85% 2B. Snatch Grip RDL: 3 x 6-8 @90-100% of snatch ——————————————————————————————————— Endurance  For Time 60/50 Cal Bike 50 Box Step-Ups (24″/20”), (optional DB 50/35) 40 Cal Row 30 Burpees Over Rower 50/40 Cal Bike 40 Box Step-overs 30 Cal Row 20 Burpees over rower 40/30 Cal Bike 30 Box Step-overs 20 Cal Row 10 Burpees over Rower 30/20 Cal Bike 20 Box Step-overs 10 Cal Row 5 Burpees over RowerRead more

15 min to a heavy hang power snatch  Then…. 4 Rounds of 5 Min AMRAPs  6 Hang Snatch, 115/73 12 toes 2 Rings 18 DU 2 min rest between Read more

Deadlift: 5-5-5 Then… WWPF “The Walking Dead” – YGIG AMRAP 20 9 DB Deadlifts, 50’s/35’s 25’ Farmers Carry 7 DB Hang Cleans, 50’s/35’s 25’ OH Carry 5 S2Oh, 50’s/35’sRead more

“3 Bars Of Death” – Unhinged“ For Quality, complete reps of: 10-9-8-7-6-5-4-3-2-1 Bench Press, Men=BW / Women =3/4 BW Front Squat (from floor) , 185/123 Strict Chin-up, 20/14Read more