Bench Press: 4 x 5 (no pause) *max push-ups after each set 20 Min AMRAP 30 SA Push Press, 53/35 200m Run 20 Pull-ups 300m Run 10 Deadlifts, 255/173 400m RunRead more

EMOM 10 Minutes 1 Snatch Pull with Pause at top + 1 High Hang Snatch Then….. 5 Rounds- 3 Minutes of Work 90s Rest 15/12 Cal Ski or Bike 14 Alt DB Snatch 50/35 *Max Reps Wall BallsRead more

Back Squats: 6 rep Max (15 min) Then, Split Squat: 2 x 6@40% (10 min) For Time Elizabeth: 21-15-9 Power Clean, 135/93 Ring DipRead more

Olympic Lifting -Clean (pause at knee) + Jerk: Work to a heavy -10 Min EMOM Snatch + Hang Snatch + OHS Endurance “Sweet James” – For Time 1 mile Run 85 Box Jump Overs 38 Sandbag G2OS 25 Burpee Pull-ups 1 mile RunRead more

Choose a Hero: Cameron 50 Walking Lunges 25 C2B Pullups 50 Box Jumps 25 Triple Unders 50 Back Extensions 25 Ring Dips 50 Knees to Elbows 25 Wall Ball 2 for 1’s 50 Sit Ups 5 Rope Climbs 15′ Or……… JBo AMRAP 28 Minutes 9 OHS 115/73 1 Legless Rope Climb from Seated Positon 12 Bench Press 115/73 Or…….. Arnie 21 Turkish Get Ups, Right Arm 70/53 50 Swings 21 OH Squats, Left Arm 50 Swings 21 OHS, Right Arm 50 Swings 21 Turkish Get Ups, Left ArmRead more