15 Minutes to a Heavy Deadlift Then… 1 Mile Run 5 Deadlifts @ 80% 2 Mile Bike 5 Deadlifts 100 Double Unders 5 Deadlifts Read more

Wacky Wiser Partner Friday 0:00 -13:00 Work to a heavy Snatch 15:00-Finish 60 Ground 2 OH, 135/93 50 Burpee Box Jumps 400m Prowler Push, 55/35 30 BMU 200m Prowler Push, 55/35 10 RMURead more

“SEPTEMBER 11th “- 30 Min AMRAP: 343m Weighted Run, 53/35  (# of firefighters killed) 37 C2B Pullups (# of Port Authority Police Officers Killed) 23 Wall Climbs (# of Police Officers Killed) 2 Rope Climbs 18′ (# of Paramedics Killed) 1 Body Wt Clean & Jerk  (For the 1 Firefighter that was killed by a man who jumped off the top floors)Read more

EMOM 15 Minutes  Minute 1: 6 RDLs Minute 2: Landmine Row 8/arm Minute 3: Hollow Body Hold or GHD Isometric Hold 30-45s Then… 3 Rounds  100m Plate Pinch 35s/25s 300m Run 30 Wall BallsRead more

EMOM 10 MIN: 1 Clean + 1 Hang Clean + 1 Jerk Then… AMRAP 13 MIN 1 Power Clean, 135/93 3 Ring Pull-ups 6 Push-ups 9 Squats 2 Power Cleans 3 Ring Pull-ups 6 Push-ups 9 Air Squats 3 Power Cleans…. *Keep increasing power cleans by 1 rep every roundRead more