Work to a heavy complex: 1 Clean Pull + 1 Clean + 2 Front Squat Then…. For Time: 21-18-15-12-9-6-3 Hang Power Clean, 115/73 Box Jumps, 24/20 Sit-upsRead more

Box Squat 6×3 Then…. Ruck Cindy-AMRAP 20 Minutes with 20/15lb Ruck 5 Pullups  10 Pushups 15 Air Squats to MedballRead more

Olympic Lifting -1 snatch pull + 1 low hang snatch: work to a heavy -Power Clean: 1rm Endurance – Chipper (35 min cap) 1000m Ski or Row 75 Wall Ball Shots, 20/14 60 Alt DB Hang Snatches, 50/35 45 Toes 2 Rings 30 Target Burpees 15 Strict Pull-ups w/wall ball, 20/14 *Rest of time do max cal bikeRead more

5 Rounds-5 Minutes , 2 minute break between Bike 0.5 Mile/Ski400m/Run400m 25 Pushups or 15 Ring Dips 50 Double Unders *with remaining time practice a skill Examples: Pullovers, muscle ups, handstand pushups, hs walks, t2b, pegboard, rope climbRead more

Wacky Wiser Partner Friday 1 Round <3 14 Synchronized Burpee BMU 2 Rounds <3 <3 14 Clean & Jerks, 185/123 (mix anyway) 43 Box Jumps Overs, 30″/24″ (mix anyway) 3 Rounds <3 <3 <3 30 DB Hang Squat Cleans, 50’s/35’s (switch every 5 reps) 20 Weighted Box Step-overs, 50’s/35’s (knee height). (switch every 5 reps) 10 Alt Rope ClimbsRead more