WWPF 16 Min AMRAP Ladder: 10 Bench Press, 185/113 (mix reps anway) 2 Alt Rope Climbs 20 Bench Press 4 Alt Rope Climbs 30 Bench Press 6 Alt Rope Climbs 40 Bench Press 8 Alt Rope Climbs *Continue this patten until time runs out 16 MIN AMRAP Ladder 100 Double Unders (Mix Anyway) 300m Synchronized Run 200 Double Unders (Mix Anyway) 300m Synchronized Run 300 Double Unders (Mix Anyway) 300 Synchronized Run *Continue this pattern until time runs outRead more

EMOM 10 Minutes 1 Clean + 2 Front Squats Then….. 4 Rounds-3 Minutes on, 90 second Rest 3 Cleans 185/133 5 Front Squats 7 Burpee Box JumpsRead more

RDL: 3 x 6 (3 sec neg / 1 sec pause) *Increase weight from last week Strict Weighted Pull-ups: 3 x 1 (1 sec pause at top) Double Baseline + 2 Rounds 500m Row 40 Wall Balls, 20/14 30 Weighted Situps, 20/14 20 Deficit Pushups, 55’s / 35’s 10 Ring Pull-upsRead more

EMOM 10 Minutes 2 Snatch Pulls + 1 Snatch Then…. Happy 65th to Vicki!! Can be done straight through, or broken into rounds 65 Snatch Grip Deadlifts 95/63 65 Push Press 65 Cal Ski 65 Hang Power SnatchRead more

Hard Labor – Foose B-Day Remix 5 Rounds: 400m Run 9 Front Squats, 185/123 9 Strict Pull-ups 100m Sandbag Carry *Complete 53 Birthday Burpees during the workout anywayRead more