Deadlift: (Week 2): Top Set of 4+ *Using last weeks 4 rep max weight, increase from 4 to 5-8 reps Then…. For Time: 10-9-8-7-6-5-4-3-2-1 Deadlift, 225/153 Burpees over bar Read more

1a. Incline Bench: 8-6-4 *increase wts from last week 1b. Hammer Curls: 10-10-10 Then… “Mid-Line Mover”– 3 Rounds 100m SA OH Carry 15 Toes 2 Rings 100m SA Farmers Carry 20 Russian Twist (Each tab = 1 rep)Read more

Power Clean + Hang Power Clean Clean: build 2 heavy Then… “Ring of Fire” – For Time 50 DU 30 KB Swing, 70/53 5 RMU  40 DU 25 KB Swing 4 MU 30 DU 20 KB Swing 3 MU 20 DU 15 KB Swing 2 MU 10 DU 10 KB Swing 1 MU Cash Out: 25 unbroken Drag Rope DU *If you miss before 25 unbroken, you must complete 50 reps all together.Read more

Front Squat (wk1): 8RM using 75-80% of 1RM Then… “Forward Progress” – AMRAP 12 50’ SA Front Rack Lunge, 53/35 3 Wt Push-up, 45/25 50’ SA Front Rack Lunge 6 Wt Push-up 50’ SA Front Rack Lunge 9 Wt Push-up 50’ SA Front Rack Lunge 12 Wt Push-up *1 legless rope climb EOMOMRead more

Olympic Lifiting Week 2 (blocks) 1. Block snatch pull + snatch: 5 x 1+1 2. Block clean pull + clean: 5 x 1+1 Endurance 2 Rounds AMRAP 4:00 Run 400m  Max burpees —2 min rest—- AMRAP 4:00 Run 400m  Max Kb Swings, 53/35 —-2 min rest—- AMRAP 4:00 Run 400m Max box jump, 24″/20″ —2 min rest——-Read more