Olympic Lift Technique Class: -1 Clean + 2 Jerk Dips + 1 Jerk- 5 Heavy Sets -EMOM 12 Minutes 1 Snatch Pull with pause in extension + 1 Hang Snatch-increase weight every minute Endurance WOD: Can be done straight through, or broken into rounds 10 Rope Climbs 15′ 20 Wall Climbs 30 Ring Dips 40 KB Snatch 50 Cal Ski 60 Burpees 70 Push Press 45/33 80 Cal BikeRead more

5 Rounds Max reps Bench Press, Men: BW / Women: 3/4 BW Max Pull-ups 400m Run or Row *Rest 2-3 min between RoundsRead more

WWPF – For Time 42 Power Snatches, 95/63 30 Synchronized Wall Ball Shots, 20/14 50 Planking Burpees 30 Power Snatches, 135/83 30 Synchronized Wall Ball Shots 50 Alt Box Jumps 18 Power Snatches, 165/113 30 Synchronized Wall Ball Shots 50 Burpee Box Jumps, (Mix reps anyway)Read more

Tabata- 8 rounds 20 seconds on, 10 seconds rest of each L Sit Hold Dead Hang Handstand Hold Bottom to Bottom Air Squat (Hold at Bottom) Then……. AMRAP 13 Minutes 5 HSPU-Super RX with Chest to Wall HSPU 10 Toes to Bar 20 SA OH Lunge-HeavyRead more

Deadlift: 3 x 6 @ 80-85% (3 sec eccentric) Dip: 3 x 10 (3 sec eccentric / add wt if needed) Then… 3 Rounds: 75 Double Unders 7 Ring MU 10 Deadlifts, 255/173Read more