Kanes 30th Birthday Mash-up 0:00 – 13:00Work to a heavy thruster *from floor or rack 15:00 – Finish 5 Rounds5 Thrusters, 135/935 RMU immediately into…. “Better Than Birthday Burpees” 30 Heavy Sandbag Ground 2 ShoulderRead more

Wacky Wiser Partner Friday -(Halloween Special) 0:00 – 10:00 (EMOM) 2 Hang Snatch + 1 OHS 13:00 – 31:00 “Rowing With The Reaper” – YGIG 4 Hang Power Snatches, 135/93 8 Alt Pistols 12/9 Cal Row 31:00 – Finish (37 min cap) 31 Synchronized Target BurpeesRead more

Deadlift: Establish a heavy single Then…. “Drag Rope Annie” 50-40-30-20-10 Drag Rope DU Sit-upsRead more

WK 1: Push/Pull SA DB Strict Press: 3 x 10 Barbell Bent Over Row: 3 x 10 AMRAP 11 4 Deficit HSPU (RX=2 45lb plates) 8 Pull-ups 12/9 Cal Bike or Ski For Quality – break the reps up anyway 40 Barbell Bicep Curls 40 DB Skull Crushers (1 DB)Read more

EOMOM 16 MIN (8 rounds) 200m run or Ski or 15/10 cal bike 1 clean + 1 Hang Clean & Jerk “The Meg” – Happy 43! 20-15-8 Power Clean, 135/93 Box Jump, 24/20 Toes 2 BarRead more