EOMOM 16 Minutes  5 RDL 5 Strict Pull-up  Then….  21-15-9-6-3 Deadlifts 185/133 Ring Dips Cal Bike T2BRead more

“Deja vu” – Mission Impossible Get AFAP in 4:00 (rest 2 min), AFAP 8:00 (Rest 2 min) Finish 500m Row or Ski 35 Box Jump Overs, 24/20 25 Wall Ball Shots, 20/14 (12’/10′) 15 Ground 2 OH, 185/123 5 Rope Climbs *Subtract 1 sec off your final time for every rep completed in rounds 1 and 2, not including the Row/Ski Deja vu: start back at the beginning of the workout after 4:00, 8:00 and then try to finish in the allotted time givenRead more

Back Squat 3×6 Then…. Mainsite Monday  AMRAP 16 Minutes  400-meter run 6 burpees to target 6 bar muscle-ups 10 dumbbell walking lunges 50/35 (one db)Read more

Olympic Lifting – Snatch + Hang Snatch + OHS , build to a heavy complex -Jerk: 5 x 1 “Endurance Annie” 50 KB Swings 50 Drag Rope DU 50 Situps Run 200m 40 KB Swings 40 Drag Rope DU 40 Situps Run 400m 30 KB Swings 30 Drag Rope DU 30 Situps Run 600m 20 Kb Swings 20 Drag Rope DU 20 Situps Run 800m Run 10 Kb Swings 10 Drag Rope DU 10 Situps Run 1000mRead more

AMRAP 25 Minutes  2 Muscle Ups-Ring Or Bar (Scale with 4 burpee pull-ups or 4 pull and 4 push) 4 Back Squats 225/153 (Scale to ~70%, can use a rack) 8 DB Snatch -Heavy  16 Cal BikeRead more