Lower Body Strength a. Good Morning 3×10 (use weight where form remains perfect) b. Tempo Sumo Deadlift 3×12 (3seconds up, 3 seconds down) can use bar or 2 KBs c. Calf Raise 3×15 Then….. Nasty Squirrels 3 Rounds 50 Air Squats 5 Rope Climbs 15′ 10 Hang Power Cleans 135/93Read more

AMRAP 18 Minutes 50m Rt arm Waiter Carry 53/35 50m Lt arm Waiter Carry 100m Sandbag Carry 400m Run And….. AMRAP 18 Minutes 5 Strict Pullups 10 Weighted Pushups 45/25 15 Thrusters 45/33 30 Double UndersRead more

Deadlift: 3-3-3 Then… 12 Min AMRAP 12 Cal Bike, Row or Ski 12 Deadlifts, 225/153 12 Wall Ball Shots, 20/14Read more

In Any Order: AMRAP 12 Minutes 20 Regional Style Lunges (1Kb OH, 1 Front Rack) 53×2/35×2 15 Burpees over KBs 10/8 Cal Bike And….. AMRAP 12 Minutes 200m Sprint, 100m jog And….. AMRAP 12 Minutes 30 Sit Ups 20 Russian Twists 10 Strict T2BRead more

15 Min to Heavy Clean Then… “Officer Pancake” – B-Day WOD 30 Cleans, 185/123 300m Run 30 Strict Wt Dips, 20/14 300m Run 30 Box Jumps, 30″/24″ 300m RunRead more