1a. Bent Over Row: 3 x 6-8 1b. Skull Crushers: 3 x 8-12 WWPF – AMRAP 20 12 Strict Pull-ups (partner hangs) 50’ Front Rack Carry Relay (2 KB’s) 12 Synch target Burpees 50’ OH Carry Relay (2 KB’s)Read more

Deadlift– Use last weeks wt and achieve 6-8 reps *If you got 6-8 reps last week, increase by 5-10 lbs and try for 4rm again Then… “Boiling Point” – For Time:  400m Run 42 Wall Ball Shot, 20/14 42/37 Cal Bike 400m Run 30 Wall Ball Shots 30/25 400m run 18 Wall Ball Shots 18/13 Cal Bike 6 Wall Ball ShotsRead more

1a.Incline Bench Press: 6-4-2 1b.Hammer Curls: 3 x 8-12 Then… Mid-Week Mover – Pick Your Own Adventure and complete anyway 3:00 Front Plank, 45/25 150 Drag Rope DU 100 Sit-ups 75 Kb Swings, 53/35Read more

Snatch- work to a heavy Then… “Altitude Adjustment” – For Time 50 DB Snatches, 50/35 200m Run 1 Rope Climb 40 Db Snatches 200m Run  1 Rope Climb 30 Db Snatches 200m Run 1 Rope Climb 20 Db Snatches 200m Run 1 Rope Climb 10 Db Snatches 200m Run  1 Rope ClimbRead more

Front Squat: 6RM Then… 1 x 6+ @90% Then… “Jackie” 1000m Row 50 Thrusters, 45 30 Pull-upsRead more