OLYMPIC LIFTING 1. 2 Snatch pulls + Snatch + OHS: 3 x 1+1 2a. Clean Pulls: Heavy 5 x 3 @ 90-100% of clean 2b. Jerk: 5 x 2 @85-90% ENDURANCE  “Ruck With Me” – 35 min AMRAP 300m Ruck Run 20 Ruck Step-up & Overs, 24″/20″ 15 Burpees Over Ruck 10 Ruck Push-ups 5 Ruck pull-upsRead more

Strict OH Press: 5-3-1 Then…. “Fight Gone Bad” – 3 Rounds 1 Min Max Reps: Sumo Deadlift Highpull, 75/53 1 Min Max Reps: Box Jumps, 20″ 1 Min Max Reps: Push Press, 75/53 1 Min Max Reps: Cal Row 1 Min Max Reps: Wall Ball Shots, 20/14 1 MIN RESTRead more

WWPF: YGIG – after each movement (40 min cap) 400m Run/ 400m Run Relay Then… 3 Rounds 500m/500m Row 40/40 Air Squats 30/30 sit-ups 20/20 HR push-ups 10/10 Jumping pull-ups, (bar above max reach) Then… 400m Run / 400m Run RelayRead more

Build to Heavy Clean 2” off Ground + Low Hang Clean & Jerk Then…. “Steel Symphony”– 5 Rounds For Time 9 Deadlifts 6 BMU 3 Clean & Jerks (*RX:185/123 / Masters RX: 165/103)Read more

12 Min EMOM – “Skill Sesh” Pick 1-2 skills and EMOM them Ex: DU, MU, Pull-ups, handstand walks 12 Min AMRAP – “Beach body” 6 DB Bench Press, heavy 8 Barbell Bicep Curls, heavy 12 V-ups / GHD Situps 12 Min Tabata – “Cardio Junkie” Cal Bike Burpees Shuttle Runs (up/back=1) *Complete 8 rounds of 20s of work, 10s rest for each movement before moving onRead more