Pause Front Squat: 3 x 5 w/2sec pause @ 75% then… 14 Min AMRAP Ladder: 4-8-12-16-20….. Alt Kb Swings, 70/53 Alt Pistols (single leg squats) *EOMOM 1 legless rope climbRead more

Olympic Lifting -Snatch w/pause 2″ off floor + pause in catch: 4 x 1 @ 75%+ -10 MIN EMOM 2 cleans + 1 Jerk (try to increase weight each round) AMRAP 35 MIN 50 Cal Bike 50 Plate Lunges 40 Cal Row 40 Plate Ground 2 OH 30 Cal Ski 30 Plate Burpees (jump on plate) 200m Run 20 Plate Sit-ups *RX: 45/25Read more

Bench Press: Establish a 1RM Then…. 18 Min AMRAP 10 DB hang snatches, heavy 10 Wall Ball Shots 10 Toes 2 BarRead more

WWPF 5 Rounds 30 Drag Rope DU (Mix Anyway) 20 Sandbag Squats, 100/75 25′ Shuttle Run Relay x 10 3 Rounds 50 Drag Rope DU (Mix Anyway) 40 Sandbag Lunges, 100/75 25′ Shuttle Run Relay x 10 (partner holds sandbag) 1 Round 150 Drag Rope DU (Mix Anyway) 60 Sandbag Ground to OS, 100/75 25′ Shuttle Run Relay x 10 (partner holds sandbag)Read more

Happy Birthday to Super Doug!! Dougie Man (to be done like Holleyman) 30 Rounds 3 High Box Jumps 30/24 2 Cleans 185/133 (Masters 50+ RX 155/103) 1 Muscle UpRead more