EMOM 15 Minutes  Minute 1: 6 RDLs Minute 2: Landmine Row 8/arm Minute 3: Hollow Body Hold or GHD Isometric Hold 30-45s Then… 3 Rounds  100m Plate Pinch 35s/25s 300m Run 30 Wall BallsRead more

EMOM 10 MIN: 1 Clean + 1 Hang Clean + 1 Jerk Then… AMRAP 13 MIN 1 Power Clean, 135/93 3 Ring Pull-ups 6 Push-ups 9 Squats 2 Power Cleans 3 Ring Pull-ups 6 Push-ups 9 Air Squats 3 Power Cleans…. *Keep increasing power cleans by 1 rep every roundRead more

Back Squat Heavy set of 8 Then 2×8 per leg split squats at 40-50% Then…. AMRAP 15 Minutes  10 Toes To Bar 20 Alt Devil Press 50/35 40 Double UndersRead more

Olympic Lifting -Snatch 2″off floor + Low Hang Snatch: work to a heavy -1 Clean Pull + 1 Clean & Jerk: work to a heavy Endurance AMRAP 32 MIN 600m Run or row 50 Air Squats 40 KB Swings, 53/35 30 Box Jumps, 24/20 20 SA KB Shoulder 2 OH, 53/35 1 Rope ClimbRead more

Running clock 0:00-10:00  Hang clean-Heavy single  12:00-22:00 AMRAP 10 Minutes  5 Strict HSPU 10/8 Cal Ski 15 Pistols 24:00-34:00 AMRAP 10 Minutes  5 Thrusters 135/93 10/8 Cal Bike 50 Double UndersRead more