Very Gentle Thursday Straight through or broken into rounds, and in any order 3000m run or row 150 Wall Balls 150 Pushups 150 Sit-ups  *wear a vest if you want it to be less gentle*Read more

EOMOM 14 Minutes 5 RDLs 20 Second Hang + Max Rep Strict Pullups Then…. Mole Day! AMRAP 15 Minutes 6 Muscle Ups 10 DB Hang Clean and Jerk Per Arm-Heavy 23 Box Jumps 24/20Read more

Every 2 minutes….for 12 Minutes 200m Run 1 Snatch + 2 OHS Then… “Puzz Lightning Birthday Special” 2 Rounds For Time 17 Snatches, 115/73 400m Run 17 Burpees over Bar 300m Ski 17 OH Lunges, 117/73 20 Cal BikeRead more

Back Squat 4×2 Then….. AMRAP 15 Minutes  10 Zercher Squat 135/93 20 Toes to bar 400m RunRead more

Olympic Lifting -Low Hang Clean Pull + Low Hang Clean: 5 x 1 @ -73-83% -Snatch Balance: 3 x 5 Endurance 32 min AMRAP ladder 100m SA Farmers Carry Med Ball Slams: 10-20-30…. 100m SA OH Carry Sandbag Lunges: 10-20-30…. 100m SA Farmers Carry Jumping Pull-ups (above max reach): 10-20-30….Read more