Olympic Lifting -Every 2 Minutes for 12 minutes: 1 Power Clean + 2 Front Squats + 1 Jerk -Snatch balance: 3-3-2-2-1-1-1 Endurance – For Time 100 Double Unders 800m Run 50 SDHP, 70/53 100 Double Unders 800m Run 75 Push Press, 45/33 100 Double Unders 800m Run 100 Wall Ball Shots, 20/14Read more

For Time: 20 Bench Press 185/123 750m Ski  40 Burpee Pull-ups  2 Mile Bike 50 GHD Sit-ups or 100 regular sit-ups  800m Run 60 DB Hang Split Snatch-HeavyRead more

Wacky Wiser Partner Friday 0:00 – 13:00 Work to a heavy Hang Squat Clean 15:00 – 30:00 (15 min AMRAP/ YGIG) 3 DB Hang Squat Cleans, heavy (2db’s) 6 Burpees over DB 9/7 Cal Bike 31:00 – 36:00 (5 min AMRAP) Max Ring MURead more

AMRAP 30 Minutes -Ashley White AMRAP Remix 1 Snatch 165/113 3 Rope Climbs 15’ 10 T2B 21 OH Lunge 45/25 400m RunRead more

EMOM 15 Minutes  Minute 1: 3 Deadlifts Minute 2: 10 Gorilla Rows per arm Minute 3: 45s L-Sit, Plank, Deadhang, or HS Hold Then…. AMRAP 18 Minutes  100m Farmer Carry Box jump obstacle course 200m Sled Pull Box jump obstacle course 100m Sandbag Carry  Box jump obstacle course *each coach holds the rights to change up the obstacle courseRead more