A. 1 Squat Clean + 1 Below knee hang squat clean + 1 Above knee hang squat clean x 6 sets Every 1:30; building load from 70%-75% of 1RM...

Saturday 14 min AMRAP with a partner 7 sandbag cleans over shoulder 150/100 14 burpee box-jump overs 21 Handstand push-ups Rest 6 min 14...

Friday A. EMOM 12 minutes min 1-Farmers walk 50m 70#/53# per hand min 2- 6-8 DB z-press min 3- Side plank 25 sec/side B. 4 rounds for...

8 minute AMRAP Row 60/45 cals 40 GHD sit-ups or 60 ab mat sit-ups AMRAP Row cals remaining time rest 4:00 8 minute AMRAP AB or echo bike...

Wednesday A. Take 10-12min. to complete the following: Deadlift x 2 tng reps x 5 sets @ 87.5%-90% of 1RM B. For time 30 kipping HSPU...

A. 8 minute AMRAP @ bodybuilding pace 1-2-3-4-5-4-3… Strict Pronated/Supinated pull-ups 2-4-6-8-10-8-6… Strict Press @ 95#/65# *add band...

A. 1 Clean pull + 1 Squat Clean + Hang Clean pull + 1 Hang squat clean; Every 1:30 x6 sets; building load from 75%-80% of 1RM Clean B. 3...

“Jesus” With a partner complete: 14 Rounds for time (95/65 lb Barbell): 10 Deadlifts 10 Squat cleans 10 Push Press 20 Barbell Lunge(50’...

A. EMOM 12 min min 1- 8-10 standing barbell strict press 95#/65#+ min 2- 10 Supinated grip Pendlay rows @ same weight as Strict press min...

A. 10 rounds for time 6 single arm DB devil press @ 50#/35# 8 single arm DB thrusters @ 50#/35# 10 box-jump on and overs 24"/20" *every 2...

A. Deadlift x3 tng reps Every 2:00 x5 sets @ 85% of 1RM B. Every 4:00 x4 sets 3 minute AMRAP 10 Hang Power Clean and jerks 95#/65# 15...

A. In 12 minutes complete 3 sets of the following A1. 10 DB split squats per leg @ 2020 50#/35# per hand A2. 10 ring rows @ 30X1 A3. 10...

m A. 1 Slow Pull squat Clean + 1 Hang squat clean + 1 front Squat Every 1:30 x6 sets; building load from 70%-75% of 1RM Clean B. 14...

With a partner complete: 3 rounds 10 Clean & jerks 155,105/partner holds Farmers Hold 70/h, 53/h 20 handstand push-ups/ partner holds...

A. 90 second AMRAP Echo or AB 12/9 cals AMRAP devil Press @ 50/h, 35/h in remaining time rest 90 seconds x 3 sets *Goal is same reps each...

For total time Run 800m 60 DB snatches @ 50#/35# 30 pogo burpees over DB + 2 rounds Run 200m 20 single DB step-ups 50#/35# 24"/20" + 4...

A. With a partner row Max meters in 10 minutes while partner Sandbag bearhug holds; when bag drops, switch partners -Goal is 2500+ meters...

A. 3 sets for max reps 1 min Max DB bench press @ 50#/35# per hand rest :30 1 min Max strict pull-ups rest :30 1 min Max GHD sit-ups rest...

A. 1 Power Clean + 1 Hang Squat Clean + 1 Front squat; Every 1:15 x 8 sets; building load from 75% of 1RM Power Clean to a heavy set for...