1a. Bent Over Row: 3×6 1b. Strict Press: 3×6 Then…. “Merry Muscle-up” – 15 Min AMRAP 4 Bar Muscle-ups 12 Burpee Pull-ups 25′ Handstand Walk (scale w/double DB OH carry)Read more

EMOM 10 Minutes 2 Snatch Pulls + 1 Hang Snatch Then…. 8 Days of Hanukkah 8-7-6-5-4-3-2-1 Snatch Grip Deadlift 115/83 Hang Snatch OHSRead more

Pause Front Squat: 3 x 5 (2 sec pause) @ 80% Then… 20 MIN EMOM Odd Minutes: 15 Wall Ball Shots, 20/14 Even Minutes: 10 Toes 2 BarRead more

Olympic Lift Technique Class: -Yoyo Snatch 5×1 (3 Below knee snatch pulls + 1 Below knee snatch) -2 Jerk Dips + 1 Jerk 5×1 Endurance WOD: Choose a Hero (with added cardio) Jack Plus: AMRAP 30 Minutes 10 Push Press 115/73 10 KB Swings 53/35 10 Box Jumps 24/20 200m Run or Row Or…… Falkel Plus: AMRAP 30 Minutes 8 HSPU 8 Box Jumps 30/24 1 Rope Climb 15′ 200m Run or RowRead more

Special Linda-Score is sum of the 3 lifts on the last round (deadlift +bench+ clean) 10-9-8-7-6-5-4-3-2-1 Deadlift Bench Press Clean (Squat or Power) *10 Cal Bike or Ski after each round* Start the round of 10 with 60% of your 1 RM and try to increase weight each round until you are at 95-100% on the round of 1Read more