AMRAP 10 Minutes 250m Row 3 Muscle Ups AMRAP 10 Minutes Max Reps Curtis Ps. Every time you put the bar down, perform 10 burpees 1 Rep of Curtis P= 1 Power Clean, R Lunge, L Lunge, Push Press 105/73 10 Minute Ab Circuit 15 GHD Situps 15 Leg Raises 15 Turkish Sit UpsRead more

Deadlift 1RM Then…. SEPTEMBER 11th -20 Min AMRAP: 343m Weighted Run, 53/35  (# of firefighters killed) 37 C2B Pullups (# of Port Authority Police Officers Killed) 23 Wall Climbs (# of Police Officers Killed) 2 Rope Climbs (# of Paramedics Killed) 1 Double Bodyweight Deadlift  (For the 1 Firefighter that was killed by a man who jumped off the top floors)Read more

Hang Clean: 3-3-2-2-1-1-1 Then…. For Time 400m Run 21 Hang Cleans, 135/93 9 HSPU 400m Run 15 Hang Cleans 15 HSPU 400M Run 9 Hang Cleans 21 HSPU 400m RunRead more

Back Squat 3×8 Then…. 30-20-10-20-30 Box Jumps 24/20 Sit ups Wall BallsRead more

Olympic Lifting -Clean & Jerk: Build to a heavy -OHS: 5 x 3 @ 85%+ Endurance 17 MIN AMRAP – OUTSIDE 300m Run 20 KB Swings, 70/53 100m SA Farmers Carry, 70/53 17 MIN AMRAP – INSIDE 20 Box Step-Overs, 50/35 10/7 Cal Bike 15 Toes 2 Rings 10/7 Cal SkiRead more