WK 4: Reverse Deficit Lunges: 12-16 *Increase weight or reps “Elizabeth on the Ropes” 21 Power Cleans, 135/93 21 Ring Dips 3 Rope Climbs 15 Power Cleans 15 Ring Dips 2 Rope Climbs 9 Power Cleans 9 Ring Dips 1 Rope ClimbRead more

Olympic Lifting -Snatch pull + Muscle Snatch: 5 x 2+1 -High Hang Snatch: 4 x 2 -Clean Pull + Tall Clean: 5 x 2+1 -High Hang Clean:4 x 2 Endurance AMRAP 35 MIN 25 Burpee over DB 50 Box Jumps 25 Toes 2 Rings 50 SA Hang C&J 25 Pull-ups 50 Air Squats *Run 400m @ Min 5:00 – 10:00 – 15:00 – 20:00 – 25:00 – 30:00Read more

Row Sprints: 3 x 500m (rest 2 min between) “Skinny Pop” – For Time Cash In: 31 Birthday Burpees 3 Rounds 11 DB Snatch, heavy 22 Toes 2 Bar 31 Cal Row/SkiRead more

Wacky Wiser Partner Friday – HBD Kevin! 0:00 – 15:00 Work to a heavy: 2 Hang Cleans + 1 Jerk 16:00 – Finish 3 Rounds 48 Synchronized Hurdle Jumps, 24″/20″ 24 Hang Cleans. 165/113 (mix anyway) 12 Alt Wall WalksRead more

Deadlift: WK 3 1 x 5 @ 80% 1 x 3 @ 85% 1 x 1+ (max reps)@ 90% 4 Rounds 1 Min: Max Reps Cal Row/Ski 1 Min: Max Reps Sandbag Ground 2 Shoulder 1 Min: Max Midline (plank, hollow body hold, GHD) 1 Min: Alt Pistols 1 Min RESTRead more