WEEK 1: Reverse Deficit Lunges: Build to a top set of 12-16 (6-8 per leg) Then… “Drag ‘N Drop” 10-9-8-7-6-5-4-3-2-1 Front Squat, 155/103 Toes 2 Bar *10 drag rope DU after each roundRead more

Olympic Lifting: 9am -2 cleans + 1 Jerk: Build to a heavy -Snatch balance: 5 x 3 @ 75%+ Endurance: 10:15am Cash In: 400m Run 3 Rounds 25 KB Swings 15 Box Jumps 5 Burpee Pull-ups 1 mile run or 3 Mile Bike 3 Rounds 5 Burpee Pull-ups 15 Box jumps 25 KB Swings Cash Out: 400m RunRead more

Kanes 30th Birthday Mash-up 0:00 – 13:00Work to a heavy thruster *from floor or rack 15:00 – Finish 5 Rounds5 Thrusters, 135/935 RMU immediately into…. “Better Than Birthday Burpees” 30 Heavy Sandbag Ground 2 ShoulderRead more

Wacky Wiser Partner Friday -(Halloween Special) 0:00 – 10:00 (EMOM) 2 Hang Snatch + 1 OHS 13:00 – 31:00 “Rowing With The Reaper” – YGIG 4 Hang Power Snatches, 135/93 8 Alt Pistols 12/9 Cal Row 31:00 – Finish (37 min cap) 31 Synchronized Target BurpeesRead more

Deadlift: Establish a heavy single Then…. “Drag Rope Annie” 50-40-30-20-10 Drag Rope DU Sit-upsRead more