WWPF: HBD Emily! 30 MIN AMRAP 30 Cal Bike (Mix Cal Anyway) 30/30 Drag Rope DU RELAY 22 Deadlift, 275/203 30/30 Drag Rope DU Relay 8 Synchronized BMU 30/30 Drag Rope DU RelayRead more

AMRAP 35 Minutes -Wear a ruck or vest 30/20 100 Squats to med ball  2 Rope Climbs 15’ 50/40 Cal Row  2 Rope Climbs 800m Ruck Run 2 Rope Climbs Cash out: 100 Sit-ups for time (no ruck)Read more

EOMOM 15 Minutes  6 Bench Press-Heavy  7-10 Chin Ups (increase reps from last 2 weeks) 10 Landmine Rows per Arm Then…. Happy 33rd Birthday to Coach Taylor! 2 Rounds 33 Burpees over Landmine 33 Toe to bar 33 Cal SkiRead more

10 MIN EMOM 1 Clean (pause 2″ off floor) + 1 Hang Clean + 1 Jerk Then… “Running Elizabeth” 400m Run 21 Power Cleans 21 Dips 400m Run 15 Power Cleans 15 Dips 400m Run 9 Power Cleans 9 DipsRead more

EMOM 15 Minutes  Min 1: 6 Front Squats (75-80%) 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 10 Minutes  10/8 Cal Bike 15 Burpees 20 Wall ballsRead more