Every 2 Minutes for 16 Minutes, Complete: 12/10 Cal Ski or Bike + 1 Snatch (building in weight every round) Then… For Time 10-9-8-7-6-5-4-3-2-1 Power Snatch, 115/83 Toes 2 Bar *15 Drag Rope DU After Each Round OR 30 Speed Rope DURead more

EMOM 15 Minutes  Min 1: 4 Front Squats -Heavy Min 2: 12 Db or KB RDL-Heavy Min 3: 8 Lateral facing box step ups per leg (do all on one leg, then all on the other. Keep working leg on box until done.) Use db or plate to add weight Then…. AMRAP 12 Minutes  10 C2B Pull-ups 15 Burpee Box Jumps 24/20 20 Push Press 75/53Read more

Olympic Lifting -High Hang High Pull + 1 Low Hang Snatch: 5 sets x 1 (starting at 70%) -1 Power Clean & Jerk every :90 for 8 Rounds Endurance 17 MIn AMRAP 50/40 Cal Row/Ski 30 Thrusters, 45/33 10 Burpee Pull-ups 17 Min AMRAP 75 Double Unders 50 SA DB Cleans (from floor) 25 Toes 2 Rings / SitupsRead more

AMRAP 12 Minutes  Hand over hand sled pull 50ft 180/135 (inside) 0.5 Mile Bike AMRAP 12 Minutes  40 Double Unders 20 DB Hang Snatch-Heavy 10 Strict HSPU AMRAP 12 Minutes  30 Bicycle kicks 30 Supermen 20 GHD Sit-ups or Weighted Sit-ups 20 Plate Good Mornings 10 Strict Toes to Bar 10 Gorilla Pulls per ArmRead more

WWPF 3 Rounds For Time 30 Clean and Jerks ,135/93 12 Shuttle Runs (Switch every 6) (Up and Back = 1) 20 Synchronized Bar Facing Burpees 12 Shuttle Runs (switch every 6) 10 Synchronized BMU 12 Shuttle Runs (switch every 6)Read more