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

WWPF – Running Clock 0:00 – 15:00 40 DU Relay (each do 40) 30 Deadlift, 225/153 (mix reps anyway) 20 Ring Pull-ups, (Switch every 5) 15:00 – 30:00 50/40 Cal Bike 40 Barbell Lunges, 135/93 30 Planking Burpees 30:00-35:00 Max Shuttle Runs, 25′ (switch every 5)Read more

AMRAP 10 Minutes 10 Dumbbell Thrusters (2DB) (Not Heavy) 10 Cal Row AMRAP 10 Minutes 5 Burpee Muscle Ups (Ring or Bar) or 10 Burpee C2B Pullups 15/10 Cal Ski AMRAP 10 Minutes 15 GHD Situps or Weighted Sit Ups 15 Leg Raises 45s Hollow Body Hold or PlankRead more