500m Run 50 Sit Ups 50 Box Step Ups 50/35lb dumbbell (box height at knee) 400m Run 40 Sit Ups 40 Step Ups 300m Run 30 Sit Ups 30 Step Ups 200m Run 20 Sit Ups 20 Step Ups 100m Run 10 Sit Ups 10 Step UpsRead more

WWPF 16 Min AMRAP Ladder: 10 Bench Press, 185/113 (mix reps anway) 2 Alt Rope Climbs 20 Bench Press 4 Alt Rope Climbs 30 Bench Press 6 Alt Rope Climbs 40 Bench Press 8 Alt Rope Climbs *Continue this patten until time runs out 16 MIN AMRAP Ladder 100 Double Unders (Mix Anyway) 300m Synchronized Run 200 Double Unders (Mix Anyway) 300m Synchronized Run 300 Double Unders (Mix Anyway) 300 Synchronized Run *Continue this pattern until time runs outRead more

EMOM 10 Minutes 1 Clean + 2 Front Squats Then….. 4 Rounds-3 Minutes on, 90 second Rest 3 Cleans 185/133 5 Front Squats 7 Burpee Box JumpsRead more

RDL: 3 x 6 (3 sec neg / 1 sec pause) *Increase weight from last week Strict Weighted Pull-ups: 3 x 1 (1 sec pause at top) Double Baseline + 2 Rounds 500m Row 40 Wall Balls, 20/14 30 Weighted Situps, 20/14 20 Deficit Pushups, 55’s / 35’s 10 Ring Pull-upsRead more

EMOM 10 Minutes 2 Snatch Pulls + 1 Snatch Then…. Happy 65th to Vicki!! Can be done straight through, or broken into rounds 65 Snatch Grip Deadlifts 95/63 65 Push Press 65 Cal Ski 65 Hang Power SnatchRead more