Bench Press: 4 x 2 Strict Weighted Pull-up: 4 x 2 Then… 4 Min AMRAP 400m Run Max Ring Pull-ups 4 Min AMRAP 400m Run Max Ring Dips 4 Min AMRAP 400m Run Max Ring MU (modify w/burpee pull-ups) *2 min rest between AMRAP’sRead more

Work to a 5 RM Touch and Go Snatch Then….. AMRAP 18 Minutes 75 Double Unders 50 Sit Ups 25 DB Snatch-HeavyRead more

Back Squat (wk 3): 4 x 3 @ 85% THEN… Weighted Barbell Carry: 3 x 50′ @ 110% THEN… 10 Min Cindy Ladder: (1-2-3-4-5-6-7…..) 1 Pull-up 1 Push-up 1 Air Squat *increase by 1 rep every roundRead more

Olympic Lifting –Power Clean w/pause in catch directly into a squat: 65%x3 , 70%x2, 75%x1 Then, 5 singles with no pause (full squat clean) building to heavy single – 10 Min Snatch EMOM – add weight every minute THEN…. ENDURANCE – Taters 12th Birthday Extravaganza 12 Min AMRAP Sprint 100m / Walk 100m 12 Min AMRAP 12 Burpees 1 Rope Climb 12 Kb Taters 12 Min AMRAP 12 Cal Bike 12 Strict PullupsRead more

Choose a Hero: McGhee Complete as many rounds in 30 minutes as you can of:275/183 pound Deadlift, 5 reps13 Push-ups9 Box jumps, 24/20 Or……. Loredo 6 Rounds For Time24 Air Squats24 Push-Ups24 Walking Lunges400 meter RunRead more