4 Min AMRAP: 25 American DB Swings 50/35lb 15 Burpees *Max 1-arm DB Snatches from the hang in remaining time.   Rest 1 min   4 Min AMRAP: 25 American Swings 15 Burpees *Max DB Clean and Jerks from the hang in remaining time.   Rest 1 min   4 min AMRAP 25 American Swings 15 Burpees *Max DB Goblet Squats in remaining time.   * Score is the snatches, clean n jerks, and goblet squats added together.   Extra Credit: 3-4 Rounds: 10-12 DB Bicep Curls (25/15s or more) immediately into; 10-12 DB Skull Crushers Rest 1min.  Read more

WWPF   0:00 – 12:00 1RM Strict Press   12:00 –  Finish For Time: Complete reps of  12-10-8-6-4-2 DB Thruster, 50’s/35’s C2B Pull-up *Partners start on either Thrusters or pull-ups, switch and work down the ladder. Both partners complete the entire rep scheme for both movements before moving on.    Then, right into…   AbBlast Chipper – Accumulate the following totals with your partner in any order 75 Russian Twists, 20/14 4 Min of Front Planks, 45/25 150  Sit-ups 2 min of L-Sits     Our 10 Year Anniversary WORKOUT/PARTY will be Aug 10th save the date!Read more

Hang Clean   2-2-2   Then:   Some Forearm Fury For Time:   21 Hang Cleans 95/63 9 Toes to Bar   17 Hang Cleans 115/83 13 Toes To Bar   13 Hang Cleans 135/93 17 Toes To Bar   9 Hang Cleans 155/103 21 Toes To Bar   (Cleans can be Power or Squat as needed)   Post Loads and Time to ZEN and Comments:    Read more

This is a deadlift deload week. We start our 3rd DL cycle next week   Complete the 2 following workout in any order:   12 Min Ladder Sandbag Ground 2 Shoulder, 100/75 (Reps 1-3-5-7-9-11-13…) Complete 1 Rope Climb after each  round of Sandbag G2S   —-Rest 5 Minutes—-   For Time: (12 Min Cap ) 42-30-18 Cal Row Wall Ball Shot, 20/14 *CASH OUT: 200DU    Read more

  15 Minutes to work up to a heavy Hang Snatch Then…… In Any Order 10 Ring Muscle Ups 15 Bar Muscle Ups 20 Cal Bike 30 Hang Power Snatch 95/63 40 Barbell Lunges 95/63 50 BurpeesRead more