Upper Body Last Week of Cycle: a. Bench Press 5-5-5 b. Weighted Strict Pullup 5-5-5 c. Bent Over Row 10-10-10 (per arm) Then…… Hard Cindy-AMRAP 20 Minutes 5 Bar Muscle Ups (sub with 10 Pullups) 10 HSPU 15 Front Squats 135/93Read more

EMOM 10 Min 1 Snatch Pull + 2 Hang Snatch Then… For Time 800m Run 21 Hang Power Snatch, 95/63 12 Burpees over Bar 600m Run 15 Hang Power Snatch 12 Burpees over Bar 400m Run 9 Hang Power Snatch 12 Burpees over BarRead more

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