Pause Front Squats: 3 x 2 @ 85-90% Then… 10 MIN AMRAP 10 Thrusters, 75/53 30 Double UndersRead more

Olympic Lifting -2 Snatch Pulls + 1 Snatch: 5 x 1 @80%+ -Zombie Front Squats: 3 x 5 -Jerk w/ pause in catch: Work up to a heavy Endurance “Final Drive” – GO EAGLES 10 yard Line: 10 Wall Climbs 20 Yard Line: 20 DB C&J, 50/35 30 Yard Line: 30 Box Jump Overs, 24/20 40 Yard Line: 400m Med Ball Run 50 Yard Line: 50 Wall Ball Shots, 20/14 40 Yard Line: 400m Med Ball Run 30 Yard Line: 30 Burpee Box Step-overs, 50/35 20 Yard Line: 20 DB C&J, 50/35 10 Yard Line: 10 Weighted Pull-ups, 20/14Read more

10-15 Minutes HS Walk Practice Then…… Happy 50th Birthday to Rob Capone!! AMRAP 18 Minutes-not for maximal intensity 10 Trap Bar or Double KB Deadlifts 50s Trap Bar or Double KB Farmer Hold 20 Sandbag Squats 50s Sandbag Bear Hug Hold in Bottom of Squat 30 Weighted Sit Ups 50s Hollow Body HoldRead more

Hang Snatch: 1-1-1 Then… WWPF – 20 Min AMRAP 400m Synchronized Run 30 Alt Hang Snatch, 95/63 20 HSPU (partner holds HS) 10 Synchronized Strict Pull-upsRead more

Happy 53rd Birthday to Ara!!!! 15 Minutes to a Heavy Bench Press Then….. 53 Wall Balls 5 Bar Muscle Ups 53 Hand Release Pushups 5 Bar Muscle Ups 53 Box Jumps 5 Bar Muscle Ups 53 Burpees 5 Bar Muscle Ups Cash Out: 100 Situps (complain the whole time) Sit up time not includedRead more