RDL: 3 x 5 Weighted Pullups: 3 x 5 Then.. For time 100 Double Unders 30 Pistols, alt 9 Hang Power Cleans, 185/133 20 Pistols 7 Hang Power Cleans, 205/143 10 Pistols 5 Hang Power Cleans, 225/153 100 Double Unders This Friday is the last day to Pre-Order your Halloween Thermal  Men Order Here Women Order Here  Read more

EMOM 5 Minutes 1 Power Clean 1 Jerk 1 Power Clean 1 Jerk Then…… 4 Rounds 400m Run 200m Plate Pinch Farmer Carry 25s/15s Then……(after a 2 minute break starting whenever you finish the 4 rounds) 3 Minute Max Bar Muscle Ups (sub max rep pullups if no BMU yet) Crisscrossafuli doing Ring Muscle Ups  Read more

5RM Back Squat Then 2 sets at 90% of 5RM 10 min AMRAP 2 Rope Climbs 4 Power Snatches @135/95 8 Box Jump Overs 24/20Read more

10 am- Olympic Lifting with Coach Ryan 11 am- Endurance 800m Run 50 Situps 800m Run 50 Pushups 800m Run 50 Jumping Squats 45/33 800m Run 50 Burpees  Read more

Bulger 10 Rounds 150m Run 7 Chest to Bar Pullups 7 Front Squats 135/93 7 HSPU Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, AB, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.  Read more