A. Incline Bench Press 3×10 B. Burnout Pec Flys x3 sets Then… AMRAP 15 Minutes  250m Row/Ski 15 Bicep Curls 45/33 20 Strict  Press 45/33 25 Leg raises or GHD Sit Ups or Weighted Sit UpsRead more

15 Min to a heavy: Snatch Pull + Snatch + OHS Then… “Muscle & Metal” – 5 Rounds (20 min cap) 6 Bar Muscle-ups 12 Deadlifts, 185/123 21 Box Jump Overs, 24″/20″ *Estimated Finish Time: 13:00 – 18:00Read more

Front Squat Week 4 8 Rep Max Then 1×8@90% Then…. AMRAP 12 Minutes  10/8 Cal Bike 10 Thrusters 95/63 10 Ring PushupsRead more

Olympic Lifting -No Feet Snatch: 5-10 min of warmups then… -Snatch: 2-2-2-2-2 (85%+) -Hang Clean: 3-3-3-3-3 (80%-90%) Endurance “The Downshift” – For Time 1600m Run (4 laps) 100 Double Unders 1200 Run (3 laps) 75 Push Press, 75/53 800m Run (2 laps) 50 Box Jumps, 24/20 400m Run (1 lap) 25 Pull-upsRead more

EMOM 10 minutes  Every minute on the minute perform 5 Back Squats  Start at 40-50% and increase weight each minute  AFAP 10 Minutes  Run, row or ski as far as possible  AMRAP 10 Minutes  15 Turkish Sit Ups 25/15lb plate 45s Plank 30 Single Leg V Ups, alt legs Read more