With a Running Clock: 0:00-10:00 Work up to a heavy clean 12:00-22:00 100ft Sandbag Carry-Heavy 50ft Handstand Walk or 45s HS Hold 24:00-34:00 Ski/Bike/Run AFAP in 10 Minutes Read more

EMOM 15 Minutes  4 Bench press-Heavy 8-10 Chin ups 8 Renegade Row per arm Then….. Not Your Mama’s Cindy AMRAP 20 Minutes  5 Toes to Bar 10 Burpees 15 Alt Pistols Read more

10 MIN EMOM 1 Snatch + 1 Hang Snatch Then…. For Time: 18 MIN AMRAP 100 DU 75 Power Snatches, 75/53 50/40 Cal Bike Max Reps Handstand Push-upsRead more

Every 90s for 20 Minutes perform 3 front squats. Increase weight each set 0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00, 10:30, 12:00, 13:30, 15:00, 16:30, 18:00, 19:30 Then…. 30 Muscle ups for time Or 50 Burpee Pullups for time Or 75 Ring Rows and 75 PushupsRead more

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