Bench Press: Establish a 1 Rep Max Then… Mid Week Mover 4 Rounds of :40 work/:20s rest  Cal Ski  Landmine Bear Crawls Drag Rope DU Plate Ground 2 OH, 45/25 *Completing each movement is 1 full round.Read more

Work to a Heavy: Snatch + OHS THEN…. Tuesday Chipper “Grip Chipper” -21 MIN AMRAP 600m Run 50 KB Swings, 70/53 400m SA Farmers Carry, 70/53 30 Power snatch, 75/53 20 Burpee Box Jumps, 24″/20″ Max Ring MU in remaining time…. *scoring: 1,100 reps to finish burpee box jumps + 1 rep for every MU = Final ScoreRead more

Back Squat: 1 Rep Max Then… 12 MIN AMRAP 15/12 Cal Bike 10 Heel Elevated Goblet Squats, 70/53 5 Strict HSPURead more

OLYMPIC LIFTING 1a. 1 Clean + 1 Front Squat + Jerk: 3 x 1+1+1 2a. Snatch Pull: 3 x 3 2b.OHS: 3 x 3 ENDURANCE “Mothers Day Madness” – 35 min AMRAP 25 Burpee over DB 50 Box Jumps 25 Toes 2 Rings 50 SA Hang C&J 25 Pull-ups 50 walking lunges *Run 300m @ Min 5:00 – 10:00 – 15:00 – 20:00 – 25:00 – 30:00Read more

Power Clean: 3-3-3 Then… “Cindy Cleans Up” – 15 min AMRAP 1 Power Clean, 155/113 1 Round of Cindy (5 Pull-ups / 10 Push-ups / 15 Air Squats) 2 Power Cleans 1 Round of Cindy 3 Power Cleans 1 Rounds of Cindy *Keep increasing the power cleans by 1 until time runs outRead more