TEST: 1RM Front Squat Then…. “Jump Through Hoops” – AMRAP 12 MIN 25 DU 12 Alt Lunges, 95/63 25 DU 4 Ring MURead more

OLY Snatch from blocks: 5 x 2 Clean from blocks: 5 x 2 ENDURO “Heavy Footsteps” – 35 min RUCK amrap 600m Ruck Run 30 Step-up and Overs, 24″/20″ 15 Burpees Over Ruck 5 Ruck Pull-upsRead more

“Draggin’ Chest Day” – 5 Rounds Max Reps Bench Press, Men: BW / Women: 3/4 BW 100m Sled Pull,  HEAVY Rest 3 minutesRead more

WWPF – For Time 400m Synch SA Farmers carry, 70/53 Then…. 42-30-18 Synch Wall balls, 20/14 Pull-ups (partner hangs) Then…. 300m synch Farmers carry Then…. 30-20-10 Synch pistols  BMU (mix anyway) Then… 200m Synch Farmers carry Read more

“Run the Rack” – Running Clock…. 0:00 – 13:00 400m Run… into… Establish 3 rep Front Squat 13:00 – 26:00 400m run  Into… Establish 2 Rep S2OH 26:00 -39:00 400m Run Into.. Estabish 1 Heavy Thruster **score = total weight from top 3 liftsRead more