Olympic Lifting -Snatch w/pause 2”off floor: 4×1 –Work to a Heavy Complex:  Clean (floor) + Low Hang Clean (below knee) + Hang Clean (above knee) Endurance 17 Min AMRAP (Inside) 21/18 cal Bike 15 wall balls 9 Burpees over ball  17 Min AMRAP (Outside)  100m SA Farmers Carry 100m Run ladder *200m run, 300m run, 400m run……Read more

Every 90s for 5 Rounds Push Press + Push Jerk + Spit Jerk (increase weight per set) Maggies Mayhem 4 Rounds of 4 Min AMRAP’s 8/6 Cal Row 8 DB Snatches, 50/35 Rd1: 2 RMU Rd2: 4 BMU Rd3: 6 C2B Pull-ups Rd4: 8 Pull-ups *REST 2 MIN BETWEEN ROUNDSRead more

WWPF 400m Run Relay (both run 400m) 42 Front Squats, 135/93 50 Drag Rope DU (mix anyway) 8 Alt Rope Climbs 300m Run Relay 30 Front Squats, 155/113 50 Drag Rope DU (mix anyway) 6 Alt Rope Climbs 200m Run Relay 18 Front Squats, 185/133 50 Drag Rope DU 4 Alt Rope Climbs 100m Run Relay 2 Alt Rope ClimbsRead more

TEST: 1 Rep max Deadlift Then… DEATH by Burpees (Re-Test from 8/8/19) Complete 1 burpee the 1st min, 2 burpees the 2nd min, 3 burpees the 3rd min and so on. Continue this pattern until you are no longer able to complete the number of burpees for that minute. Scoring: Total number of overall burpees Example: Completing 12 burpees in the 12th minute + completing 10 burpees in minute 13 = 88 total repsRead more

Test: 1 Rep Max Incline Bench Press Then… Mid- Week Mover: 5 Rounds 1 Min: Sandbag Bear Hug Walks 1 Min: Dips 1 Min: Prowler Push 1 Min: Cal BikeRead more