Olympic Lifting -3 Position Snatch (high hip + hang (knee)+ Low hang (below knee): work to a heavy complex -Power clean: 5 x 1 @ 90%+ Endurance 35 min AMRAP 500m Row 25 Box Jumps 400m Run 20 Pull-ups 500m Row 25 Jumping Squats, 45/33 400m Run 20 BurpeesRead more

15 Minutes to a Heavy Deadlift Then… 1 Mile Run 5 Deadlifts @ 80% 2 Mile Bike 5 Deadlifts 100 Double Unders 5 Deadlifts Read more

Wacky Wiser Partner Friday 0:00 -13:00 Work to a heavy Snatch 15:00-Finish 60 Ground 2 OH, 135/93 50 Burpee Box Jumps 400m Prowler Push, 55/35 30 BMU 200m Prowler Push, 55/35 10 RMURead more

“SEPTEMBER 11th “- 30 Min AMRAP: 343m Weighted Run, 53/35  (# of firefighters killed) 37 C2B Pullups (# of Port Authority Police Officers Killed) 23 Wall Climbs (# of Police Officers Killed) 2 Rope Climbs 18′ (# of Paramedics Killed) 1 Body Wt Clean & Jerk  (For the 1 Firefighter that was killed by a man who jumped off the top floors)Read more

EMOM 15 Minutes  Minute 1: 6 RDLs Minute 2: Landmine Row 8/arm Minute 3: Hollow Body Hold or GHD Isometric Hold 30-45s Then… 3 Rounds  100m Plate Pinch 35s/25s 300m Run 30 Wall BallsRead more