“Wacky Wiser Friday“ AMRAP 10 – Lats ALL That 20 Single Arm Rows (kb or db) 15 Bicep Curls (barbell) 5 Strict Pull-ups AMRAP 10 – Calf -Ham -Quad Damn 20 Cyclist Squats, (kb or Db) 20 Single Leg RDL (Barbell) (10/leg) 20 Weighted Calf Raises (tempo) AMRAP 10 Min – Thee Ab Lab 30 Side Plank Raises (15/side) 20 Supine Plate Sit-ups https://www.youtube.com/watch?v=phn72o1qbRU 10 Rower PikesRead more

0:00-10:00 EMOM Snatch 3-3-3-2-2-2-1-1-1-1 12:00-18:00 Row or Ski 1000m AFAP Max Burpees with Remaining Time 20:00-30:00 AMRAP 10 Minutes 5 Snatch 115/73 10 T2B 15 Wall BallsRead more

Bench Press: 3 x 6 (increase weight from last week) Then… “WiserFitness“ For Time: 38 Birthday Deadlifts, bodyweight 38 Birthday Sandbag Lunges (bear hug), 100/75 38 Birthday Weighted Push-ups, 45/25 38 Birthday Hang Cleans (anyway), Bodyweight 38 Birthday Sandbag Step-ups, 100/75 (box above knee ht) 38 Birthday HSPU (super RX = Strict)Read more

Front Squat Every 2 Minutes: 2×6@80% 2×4@85% 2×2@ 90% 1x Burnout Set of 15+ @70% Then….. AMRAP 12 Minutes 2 Muscle Ups 4 KB Snatch 70/53 6 Burpees Over KBRead more

(Squat program will continue Tuesday) For Time: 3 Rounds 10 Power Cleans, 115/73 20 Toes 2 Bar 30 Double Unders 2 Rounds 15 Shoulder 2 OH, 115/73 30 Russian Twists 45 Double Unders 1 Round 30 Clean & Jerks, 115/73 60 Sit-ups 90 Double UndersRead more