Back Squat Week 3: 1×5@ 85% 2×3@90% 2×1 @95% Then…. AMRAP 13 Minutes 800m Bike (.5 miles on Assault Bike/.8 km on Echo Bike) 20 Burpees 10 Ring DipsRead more

Olympic Lifting -Snatch w/ Pause 2″ off Floor + pause in catch: Work to a heavy single THEN…. 10 MIN EMOM 1 Clean + 1 Hang Clean + 1 Jerk Bardwell’s Birthday Endurance AMRAP 17 Min 10 Burpee Box Step-overs, 50/35 1 Legless Rope Climb OR Strict MU 77 Double Unders AMRAP 17 Min 400M Med Ball Run, 20/14 46 Wall Ball Shots, 20/14 46 Med Ball Sit-ups, 20/14Read more

CFWC Combine 5 Rounds-Rest 2-3 Minutes between Rounds 400m Sprint Max Reps Bench or Floor Press -Bodyweight/75% BW Max Reps Back Squat -Bodyweight 50m Sled Push-Heavy *Score is number of reps of bench and squatRead more

WWPF 42 Hang Cleans, 155/113 21 Synchronized Strict Pull-ups 30 Hang Cleans 15 Synchronized Strict Pull-ups 18 Hang Cleans 9 Synchronized Strict Pull-ups 9 Strict HSPU (Partner holds HS) 18 KB Hang Squat Cleans, 53’s/35’s 15 Strict HSPU (Partner Holds HS) 30 KB Hang Squat Cleans 21 Strict HSPU (Partner holds HS) 42 KB Hang Squat CleansRead more

AMRAP 10 Minutes 10/8 Cal Bike 25′ HS Walk or 30s Hold AMRAP 10 Minutes 100m Sandbag Carry-Heavy 100m Farmer Carry-Heavy AMRAP 10 Minutes 200m Run 15 BurpeesRead more