10 Minutes to a Heavy Clean Then…. In Any Order, partitioned or straight through 1 Mile Run or 2k Row 30 Cleans 185/133 3 Mile Bike (4.8km)/2.5 mile (4.0km) bike for ladies 75 GHD Sit UpsRead more

Incline Bench 3×6 Incline Curl Burnout X3 Then…. AMRAP 15 Minutes 200 Double Unders 100 Wall Balls 50 Burpees Max Reps Ring or Bar Muscle Ups in Remaining TimeRead more

12 Min EMOM: 1 Snatch Pull + 1 Snatch + 1 Hang Snatch Then…. 5 Rounds for Total Calories On a 2 – Minute Clock: 10 Power Snatches, 135/93 10 Box Jump Overs, 30″/24″ MAX CAL SKI/ROW IN REMAINING TIME **REST 2 MIN AFTER EACH ROUNDRead more

Overhead Squat 3×8 Then…. Not The Chief 5 Rounds AMRAP 3 Minutes, 1 minute break between rounds 3 Power Cleans 135/93 6 T2B 9 Single Leg Squats Read more

Olympic Lifting -Snatch off blocks 3-3-2-2-1-1-1 -Clean off blocks: -3-3-2-2-1-1-1 Endurance “Heatwave” – 35 min AMRAP 100m Ruck Run, 35/20 10 Pull-ups (w/ruck) 200m Ruck Run 20 Burpees over ruck bag 300m Ruck Run 30 Med Ball Cleans, 20/14 (w/ruck) 400m Ruck Run 40 OH Med Ball Lunges, 20/14 (w/ruck *continue by going back down to the 30/300, 20/200, 10/100 and then back up again **Ruck Bag: 35#/20#Read more