Olympic Lifting Tempo Clean: (70-80% / 2×4 Overhead Squat (WK 1): 3×5 Endurance 35 Min AMRAP 60 Double Unders 50 Air Squats 40 Sit-ups 30 Plate Pinch DL, 45’s/25’s *400m Run/Row EMOM every 5 Minutes (5:00 – 10:00 – 15:00 – 20:00 – 25:00 – 30:00)Read more

12 Minute AMRAP 10,9,8…1: Floor Press (135/93) RDL (135/93) Bent Barbell Row (135/93) Every 3:00 x 12 Minutes: 1 Max Set Chin Up 1 Max Set Deficit Push Up (45s) 1 Max Set Cyclist Squat 12 Minute AMRAP 7 KB Snatch (53/35) 7 Single Arm Push Press (53/35) 7 Reverse Front Rack Lunge (53/35) *Complete each round entirely on one arm, then switch.*Read more

WWPF Complete the following tasks in any order (40 min cap). 2k Row (partner holds sandbag, 100/75 (bear hug) 800m Farmers Carry, 70’s/53’s (mix distance anyway) 30 Ring Muscle-ups 6 Min Weighted Front Plank, 45/25Read more

EMOM 10 Minutes 2 Hang Cleans + 1 Jerk Then…. In Any Order: AMRAP 10 Minutes 5 Hang Power Cleans 155/103 7 Chest to Bar Pullups 9 Burpees Over Bar AMRAP 10 Minutes 10/8 Cal Bike 10 Back Squats 155/103 (can use rack)Read more

Deadlift: 8RM then… 1 x 8+ @ 90% Then For Time 125 DU 50 Push-ups 30 Cal Bike or Ski 15 Strict HSPU 30 Cal Bike or Ski 50 Push Press, 95/63 125 Double UnderRead more