WWPF “Relay Rampage” – AMRAP 35 400m Run Relay 15 Synch Target Burpees 300m Run Relay 10 Synch Front Squats, 155/103 200m Run Relay 5 Synch BMURead more

Deadlift Establish a top set 6 Then, 1 x max reps @ 90% Then…. “DIANE” – bench mark test 21-15-9 Deadlift, 225/153 HSPU Then…. Cash Out: 50 Skull Crushers *skull crushers can be done with 1 db, 2db’s or barRead more

Bench Press: 3×8@77-80% *max reps on 3rd set Bicep Curl : 3 x 8-12 (deadstop in bottom) Then… Mid-Week Mover – AMRAP 20 1:00 Weighted Front Plank 200m Double OH Carry 300m Sandbag Carry 400m Prowler Push Read more

Work to heavy: Clean Pull + Clean + jerk Then… “Double Trouble” – For Time 25 DU 42 T2B 50 DU 30 Cleans, 135/93 75 DU 18 Burpee Pull-ups 100 DURead more

Back Squat: 3×5 AMRAP Last set *add 5-10 lbs from week 1 Then… 15 Min AMRAP Ladder Bulgarian Split Squats, 50/35 Ring Dips 40′ Shuttle Run *Reps increase by 2 until time runs out Read more