Bench Press: 15 min to build to heavy 8 rep “Step by Step” – For time 40 Box Step ups, 53/35 (24″/20″) 40 HR push-ups 400m Run 30 Box Step ups 30 Dips (ring or bar) 300m Run 20 Box Step ups 20 HSPU 200m Run 10 Box Step-ups 10 Wall Walks 100m RunRead more

Wacky Wiser Partner Friday “The Hangover” – For Time 90/80 Cal bike40 DB Hang Cleans, 50’s/35’s7 Synch BMU 70/60 Cal bike30 DB Hang Squat Cleans7 Synch BMU 50/40 Cal bike20 DB Hang Cleans7 Synch BMU 30/20 Cal bike10 DB Hang Squat Cleans7 Synch BMURead more

Deadlift (% based off of last weeks 1RM) 1 x 5 @ 75% 1 x 5 @ 80% 1 x 5 @ 85% “Boxed In” – For Time For Time25 Box Jump Overs, 24″/20″21 Deadlifts, 225/15325 cal row 25 Box Jumps overs15 Deadlifts25 cal row 25 Box Jump overs9 Deadlifts25 cal rowRead more

1a. SA DB OH Press: 3 x 8 1b. Barbell Bent Over Row: 3 x 8 *Try to increase weight from last week “Ball Therapy” – 12 MIN AMRAP 4 Weighted Strict Pull-ups, 20/14 8 Med Ball Sit-ups, 20/14 12 Wall Ball Shots, 20/14 For Quality 40 Barbell Bicep Curls – pause in the bottom for each rep 40 DB Skull Crushers (keep elbows behind shoulders)Read more

Power Snatch: 3-3-2-2-1-1-1 Then… “Triple Elevation” – For Time 200m Run10 KB Snatches, 70/53 1 legless rope climbs400m Run20 KB Snatches 2 legless rope climbs600m Run30 KB Snatches3 Legless rope climbsRead more