WWPF – For Time 42 Power Snatches, 95/63 30 Synchronized Wall Ball Shots, 20/14 50 Planking Burpees 30 Power Snatches, 135/83 30 Synchronized Wall Ball Shots 50 Alt Box Jumps 18 Power Snatches, 165/113 30 Synchronized Wall Ball Shots 50 Burpee Box Jumps, (Mix reps anyway)Read more

Tabata- 8 rounds 20 seconds on, 10 seconds rest of each L Sit Hold Dead Hang Handstand Hold Bottom to Bottom Air Squat (Hold at Bottom) Then……. AMRAP 13 Minutes 5 HSPU-Super RX with Chest to Wall HSPU 10 Toes to Bar 20 SA OH Lunge-HeavyRead more

Deadlift: 3 x 6 @ 80-85% (3 sec eccentric) Dip: 3 x 10 (3 sec eccentric / add wt if needed) Then… 3 Rounds: 75 Double Unders 7 Ring MU 10 Deadlifts, 255/173Read more

EMOM 10 Minutes 1 Clean Pull + 1 Clean and Jerk Then…… For Time (Happy Birthday Coach Amie): 29 Hang Cleans, 115/83 29 Cal Bike 29 Shoulder 2 OH, 115/83 29 Cal Ski 29 Hang Clean and Jerk, 115/83 29 Cal RowRead more

Front Squat: 3 x 5 @ 80-83% (3 sec pause) Then… 15 Min AMRAP Ladder 15/12 Cal Row or Ski Burpee Step-over Ladder, 50/35 = 4-8-12-16-20…..Read more