Oly – Wk 3 (Blocks) 2 Snatch pulls + Snatch: 5 x 1+1 2 Cleans pulls + clean: 5 x 1+1 ENDURANCE AMRAP 32 MIN 500m Ruck Row 20 Ruck Med ball Cleans 15 Ruck Push-ups 1 Ruck Rope Climb 400m Ruck RunRead more

15 Min to work a heavy push press triple  Then…. 4 Rounds of 3 min AMRAP’s 21 Ab Mat Sit-ups 15 Box Jump Overs, 24″/20″ 9 Push Press, 135/93 *Max Strict Pull-ups in remaining Time Rest 2 min between Read more

WWPF – 5 Rounds YGIG – after each movement 200m Run 18 WB Shots, 20/14 15/12 cal bike 12 Double Db/kb hang Snatches 9 T2BRead more

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