“Skill Sesh” – 12 min EMOM Pick 1-2 skills (DU, MU, HS, etc..) “Beach Body”– 12 min Quality 5 Bench Press, heavy 10 Gorilla Rows, (2 KB’s) 12 Russian Twist (touching both sides = 1 rep ), use wt if neccessary. “Cardio Junkie” – 12 min AMRAP 5 Shuttle runs (20′ up / 20′ back) 5 burpee pulluposRead more

Build to heavy: Low hang Clean + Hang Clean & Jerk Then… “Clean Getaway” – For Time: 1 Hang Clean & Jerk, 135/93 400m run 15 Hang Cleans, 135/93 10 S2OH, 135/93 800m run 10 S2OH 15 Hang Cleans 400m run 1 Hang Clean & JerkRead more

Zercher Squat: 3 x 5 Then….. 30-20-10 SDHP, 70/53 Box Step-up &over, 70/53 (box HT: top of knee) HR Push-upRead more

Olympic Lifting Snatch Grip Deadlift (2 sec pause at knee)t: 3 x 3  Power Snatch: 3 x 2 @85+ 1 Clean Pull + 1 Clean + 1 Jerk: 5 x 1+1+1 Endurance 12 min AMRAP 20/15 Cal Bike 15 Wall Ball Shot, 20/14 7 Burpees over wall Ball  12 min AMRAP 20/15 Cal Ski  15 Drag Rope DU 10 Toes 2 Rings 12 min AMRAP 200m Run (row if raining) 15 KB Swings, 53/35 10 gob squat, 53/35Read more

26.2 – For time: 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 pull-ups 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 chest-to-bar pull-ups 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 muscle-ups Time cap: 15 minutes ♀ 35-lb (15-kg) dumbbell ♂ 50-lb (22.5-kg) dumbbellRead more