AMRAP 10 Minutes  100m Sprint, 100m walk or jog recovery  Then… AMRAP 20 Minutes  1 Rope Climb 15’ 10 Burpee over Wall 15 Decline Pushups (feet elevated) 20/15 Cal SkiRead more

Bench Press Test 1 RM Then…. 4 Rounds 30 Wall Balls 20 Toes To Bar 10 DB Snatch-Heavy Read more

15 MIN to a heavy: 1 snatch pull + low hang snatch + 1 OHS Then…. “Neleh” 3 Rounds 12 C2B Pull-ups 21 KB Swings, 70/53 400m Run *End of 3rd Round, 1 Legless rope climb for your timeRead more

Front Squat: Test 1 Rep Max Then…. AMRAP 15 Minutes  5 Curtis P’s (power clean, lunge, lunge, push press=1 Rep) 95/63 10/8 Cal Bike or Ski 15 Burpees to Target Read more

OLYMPIC LIFTING – Hang Snatch: 2-2-2-2-2 – 2 Cleans + 1 Jerk: Work to a heavy ENDURANCE – 35 min AMRAP 100 DU 75 DB Hang cleans (1 DB) 60 Wall Ball Shots 35 Pull-ups 15 Burpee Box Jumps *RUN 400m @ 5:00 – 10:00 – 15:00 – 20:00 – 25:00 -30:00Read more