EMOM 7 Minutes-Increase weight each round 3 Hang Cleans 1 Jerk Then….. AMRAP 15 Minutes 2 Ring Muscle Ups 4 Strict HSPU 8 Hang Power Cleans 115/83  Read more

One Rep Max Back Squat Test! 10 min AMRAP Alternating L/R Turkish Get-ups 50/35 KB or DBRead more

9am-11am:  Open Gym 10am: Olympic Lifting Class 11am: Endurance   Complete Both  AMRAP’S in any order…..   AMRAP 18 MIN 250m Row 21 Wall Ball Shots 15 Med Ball Sit-ups 9 C2B Pullups 500m Row 21 Wall Ball Shots 15 Med Ball Sit-ups 9 C2B Pull-ups 750m Row 21 Wall Ball Shots 15 Med Ball Sit-ups 9 C2B Pull-ups 1000m Row 21 Wall Ball shots 15 Med Ball Sit-ups 9 C2B Pull-ups   5 Min Break Between workouts   AMRAP 18 MIN 100m Farmers Carry, 70/53 5 Suitcase Deadlifts, 70/53 5 Strict HSPU 100m Farmers Carry 10 Suitcase Deadlifts 10 Strict HSPU 100m Farmers Carry 15 Suitcase Deadlifts 15 Strict HSPU 100m Farmers Carry 20 Suitecase Deadlits 20 Strict HSPU *Continue this pattern for the remanding time….                          Read more

Snatch: 1RM   Then.,.   14 Min Ladder (3-6-9-12-15-18…..) Kb Swing, 70/53 HR Push-up Goblet Squat, 70/53   OR   Workout 18.3 2 rounds for time of: 100 double-unders 20 overhead squats 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 100 double-unders 12 bar muscle-ups Men perform 115-lb. OHS, 50-lb. DB snatches Time cap: 14 minutesRead more

WWPF 0:00-9:00 9 MIN CAP Find 5RM Front Squat (FROM FLOOR / NO RACK)   ——1 min break——-   10:00 – 19:00 9  MIN AMRAP 40 Cal Assault bike (Men) / 30 Cal Bike (Women) – switch as needed 20 DB Hang Squat Clean, 50’s/35’s  (Switch every 5 reps)   —–2 min break——–   21:00 – 30:00 9  MIN AMRAP: 2 Alt Rope Climbs 10 Planking Burpees 2 Alt Rope Climbs 10 Synchronized Pistols 2 Alt Rope Climbs 20 Planking Burpees 2 Alt Rope Climbs 20 Synchronized Pistols 2 Alt Rope Climbs 30 Planking Burpees 2 Alt Rope Climbs 30 Synchronized Pistols *Continue this pattern until time runs out         18.3 this Saturday!Read more