WWPF   60 Cal Row  42 Front Squats, 135/83 50 Synchronized Hurdle Jumps, 24/20 12 At Rope Climbs   60 Cal Bike  30 Front Squats, 155/103 50 Planking Burpees 8 Alt Rope Climbs   60 Cal Ski  18 Front Squats, 185/123 50 Synchronized KB Swings, 53/35 4 Alt Rope Climbs       Did you miss the first Pre-Order like Dave? Have no fear, a second pre-order is near  Read more

Press 3×5 @70% of last Week’s 1RM RDL 3×8 Increase Weight by 2% from last week.   Then   5 Rounds of: 30 Double Unders 7 Clean and Jerks 135/93 Post Loads and times to ZEN and Comments:Read more

The Lumberjack 2020 20 Deadlifts, 275/203 400m Run 20 KB Swings, 70/53 400m Run 20 OHS, 115/73 400 Run 20 Burpees 400m Run 20 Box Jumps, 24/20 400m Run 20 DB Squat Cleans, 50’s/35’s  Read more

15 Minutes to work up to a heavy complex of: 2 Snatch Grip Deadlifts 2 Hang Snatch 1 OHS Then….. 8 Days of Hanukkah 8-7-6-5-4-3-2-1 Snatch Grip Deadlift 115/83 Hang Snatch OHS *Can be done with clean variations for those with shoulder issues*  Read more

Back Squat 10 RM, then 2×10@90%   Then…   30 Muscle-ups for time or 60 burpees pullups for time for those without muscle-ups   How many veggies are you eating in a day? Below is a pic of a great starting point towards healthy eating goals.Read more