Weightlifting 18 minutes Build to a Heavy 2 Cleans pause at  knee + 1 Jerk pause on catch OR 1 Snatch w/ Pause at  knee “On Tune” 10 min AMRAP 15 Deadlifts (185/135) 30 Box Stepups (24/20) Extra Credit 4-5 Rounds 12-15 Db Skull Crushers 12-15 Db Hammer Curls Rest 1:30 between roundsRead More

“ATTACHED AT THE HIP” In Partners – 24 min AMRAP 24 Box Jumps (24/20) 18 Kb Rear Step Lunges (53/35) Synch. 24 Mountain Climbers Synch BODYBUILDING ACCESSORY 4-5 Sets For Quality 10-15 Ring Rows 10-15 Lying Db Flys 10-15 Reverse Db Flys Rest 1:00-2:00 EXTRA CREDIT 4 Rounds For Quality 5 Jefferson Curls 10 Clamshells...Read More

POWER SNATCH Every 30 sec x 10 minutes 1 Power Snatch “FREE SHIPPING” For Time & Quality 6-9-12-9-6 • Toes to Bar 2 Power Snatch @ 80% of EMOM 12 HR Pushups EXTRA CREDIT 12 Hip Thrusts 12 RDLs 20 sec Glute Bridge March Rest 2:00 x 4Read More

ASSESS RUNNING! For 2 Separate Times Assess Running  Rest 5:00 For time 2k Row CORE ACCESSORY For Quality 3-4 Rounds 10 Plank Rotations ea/s 10 Bird Dogs ea/s 15 Archbody Pulse EXTRA CREDIT COOL DOWN 3:00 Walk 3:00 Calf Smash ea/s 2:00 Calf Stretch ea/s 4:00 Seated Straddle x 2Read More

“SLIPS” 15 minutes 8 Front to Back Scales ea/s 10-15 sec L-Sit 3-5 Wall Walks or 30 sec HS Practice 30-40 sec Plank 30 sec Squat Hold “FINAL JEOPARDY” For Time 45 Wallballs (20/14) 20 Pullups  15 HSPU 20 Pullups 45 Wallballs EXTRA CREDIT 15 Db Skull Crushers 15 Db Lateral Raises x 4-5Read More

“CHASING BUTTERFLYS” 20 min AMRAP  5 Rounds 35 Doubleunders 20 SA KbS (53/35) 20 Anchored Situps in remaining time  AMRAP  Cal Airbike Score is Cals EXTRA CREDIT 3:00 Jog/Row 3:00 Lizard w/rotation ea/s 2:00 Swivel Hips 2:00 Scorpion ea/s x 2Read More

DEADLIFTS or DEADLIFT RETEST 20 minutes 4, 3, 2, 1 Building WUNDERLICK For time 10 Squat Clean (155/105) 2 Burpee over Bar 8 Squat Clean 4 Burpee over bar  6 Squat Clean 6 Burpee over Bar 4 Squat Clean 8 Burpee over bar 2 Squat Clean 10 Burpee over bar  EXTRA CREDIT 800m Run 10-15%...Read More

OPEN GYM 1PM-2PM LEVEL MEHOD ASSESSMENT RETESTRead More

STRICT PRESS 15 minutes Accumulate 5-7 Sets 5 Reps Building FAST & FURIOUS (ISH) For Time 3 Rounds 12 Power Clean (115/85) 9 Push Jerk then 500m Row EXTRA CREDIT 5 Jefferson Curls 10 Tuckups 20 Heel Taps x 3-4 Read More

“Closing The Book” 21 minute AMRAP 14 Db Hang Power Cleans (50/35) 10 SA Db Thrusters 6 Toes to Bar   16 Mountain Climbers PreHab Accessory 3-4 Rounds For Quality 10 Ext. Shoulder Rotations ea/s 10 Clamshells ea/s 5 Petersen Stepups ea/s EXTRA CREDIT 400m Run Rest 30 sec x 4 @ goal pace or fasterRead More