EMOM 15 Minutes  Minute 1: 3 Deadlifts Minute 2: 10 Gorilla Rows per arm Minute 3: 45s L-Sit, Plank, Deadhang, or HS Hold Then…. AMRAP 18 Minutes  100m Farmer Carry Box jump obstacle course 200m Sled Pull Box jump obstacle course 100m Sandbag Carry  Box jump obstacle course *each coach holds the rights to change up the obstacle courseRead more

5 Rounds 400m Run 10 Chest 2 Bar Pullups 25′ Handstand Walk 10 DB Snatches (from floor), HeavyRead more

Back Squat Test 1RM Then…. 21-15-9 Power Clean 135/93 Front Squat Ring Dip Read more

Olympic Lifting Snatch – Work to a heavy 2 Cleans + 1 Jerk: 5 sets x 1 Endurance – AMRAP 35 50 Kb Swings, 53/35 50 Box Jumps, 24/20 400m Run 30 Toes 2 Rings 30 Burpee 400m Run 10 Strict Pull-ups 10 Burpee Box Jumps 400m RunRead more

Bardwellian Saturday  20 Rounds 12/10 Cal Row/Ski 5 HSPU 1 Power Clean 225/153Read more