Front Squat Week 4-Only increase if you made all of your reps last week Every 2 Minutes 2×6@83 2×4@88 2×2@93 1xME @73 (10+ reps) Then…. 10 Rounds, 30 seconds on, 30 seconds rest Pullups (jumping pullup scale) Double Unders *alternate rounds*Read more

Olympic Lift Technique Class: -Snatch First Pull + Snatch Pull + Snatch 5×1 -Clean First Pull + Clean Pull + Clean and Jerk 5×1 Endurance: AMRAP 35 Minutes 300m Run 10 KB Taters 12/8 Cal Bike 10 Sandbag Over Shoulder 200m Ski 10 Burpee Tuck JumpsRead more

Pick your Poison…. Running McGhee 30 Min AMRAP 5 Deadlifts, 275/183 13 Push-ups 9 Box Jumps, 24/20 *Run 400m @ 5:00, 10:00, 15:00, 20:00, 25:00 OR “Jerry” – For Time 1 Mile Run 2000m Row 1 Mile RunRead more

WWPF For Time: 2000m Row 150 Wall Ball Shots, 20/14 For Time 500 Double Unders 50 Wall Walks For Time 125/90 Cal Bike 100 OH Lunges, 50/35Read more

For Time, Can be done straight through, or broken into rounds: 1000m Run 800m Sandbag Ruck 400m Farmer Carry 150 Sit Ups 75/50 Cal Ski 25 Cleans (Squat) 185/133Read more