Olympic Lifting -2 Snatch High Pulls + 1 Power Snatch: Work to a heavy -Jerk: 5 sets x 2 reps Endurance 12 MIn AMRAP LADDER SKi Ladder (100m , 200m , 300m ….) SA DB Hang Snatch (10 , 20, 30….) 12 Min AMRAP 15 Cal Bike 15 Target Burpee 12 Min AMRAP 1 Mile Run or 1600m Row W/Remaining Time, Complete AMRAP 21 Wall Ball Shots 12 Pull-upsRead more

5 Rounds-5 Minutes, 2 Minute rest between Double Unders  Sit-ups Max reps Clean and jerks with remaining time 185/133 Double unders and sit-ups follow Annie Rep scheme So 1st interval is 50 Doubles and 50 Situps Second interval is 40 and 40 Then 30, then 20, then 10Read more

WWPF “Leftovers” 3 Rounds 30 Synchronized Wall Ball Shots, 20/14 20 Deadlifts, 255/183 (mix reps anyway) 10 Alt Rope Climbs 2 Rounds 1000m Ski (Switch EMOM) 50 Sandbag Ground 2 Shoulder (not over shoulder), 100/75 1 Round 50 Synchronized PistolsRead more

Foose’s Apertif 40 KB Deadlifts 70s/53s, then 200m Farmer Carry (2 Minute Hold if raining) Bardwell’s Hors D’oevres 30 Burpee Pullups or 15 Bar Muscle Ups Wiser’s Entree 4 Rounds 15 DB Thrusters (2 DB) 20 DB Box Step Ups (2 DB) Jenny’s Palate Cleanser 4 Rounds 15 Plate G2OH 45/25 20 OH Plate Lunges 45/25 Taylor’s Sides 3 Rounds 20 Bicep Curls 45/33 20 Diamond Pushups Jess’s Dessert 50/35 Cal Bike or Ski or 800m Run Nikki, Syd and Dina’s Digestif 100 Double UndersRead more

EMOM 15 Minutes -Switch movements each minute 4 Bench press-Heavy 8-10 Chin ups 8 Renegade Row per arm, Alt Cash out: Burn out Bench Press 70% of part 1 for as many reps as possible  Then…. Grace 30 Clean and Jerks for time 135/93Read more