0:00-10:00 Work Up to a Heavy Clean 12:00-22:00 10 Minute Ladder 1-2-3-4-5-6-7…….. Bar Muscle Up or C2B Pullup Squat Clean 205/143 24:00-34:00 AMRAP 10 Minutes 5 Deadlifts 205/143 15 Burpees Over BarRead more

Back Squats: 8-8-8 Then… AMRAP 15 Min 30 Spooky Snatches, 53/35 15 Goblin Squats, 53/35 5 Monster(wall)ClimbsRead more

Olympic Lift Technique with TJ -Work Up to a Heavy Snatch -Work Up to a Heavy Clean and Jerk -3×50′ SA OH DB Carry-as Heavy as Possible Endurance WOD: In Any Order AMRAP 12 Minutes 200m Sprint/100m Walk Recovery AMRAP 12 Minutes 50 Double Unders 20 KB Taters 15/11 Cal Ski AMRAP 12 Minutes 20 Ring Rows 15 Box Jumps 100m Gun WalkRead more

Deadlift 10,000lbs EX: 200lb x 50reps = 10,000lbs *Try axel bar, trap bar, KB’s or Straight bar THEN…. 20 Min AMRAP 400m Run 30 HR push-ups 100m Trap Bar Farmers Carry, 55’s/ 25’sRead more

WWPF – For Max Reps 3 Rounds (18 min) 3 Min of Max Sandbag Ground 2OS, 100/75 2 Min of Max Planking Burpees 1 Min of Max Strict Pull-ups (partner hangs) 2 Rounds (12 min) 3 Min of Max Partner Med Ball Sit-ups 3 Min of Max Wall Ball Shots, 20/14 (partner holds sandbag) 1 Round (6 Min) Max SandBag Lunges, mix anywayRead more