4 Rounds 3:00 work / 3:00 rest 15 OHS (115,75) 15 Burpees over the bar *Remaining time Max Cal RowRead More

Heavy day (wk6) 10 Min. Jerk Skill Transfer Jerk Drop Unders Jerk Rack Recoveries 12 Min. Clean & Split Jerk OTMx9 Min 1-3: 3 Squat Snatch + 3 Box Jumps Min 4-6: 2 Squat Snatch + 5 Box Jumps Min 7-9: 1 Sqaut Snatch + 7 Box JumpsRead More

8 Rounds 8 Burpee DB Snatch 8 CTB Pull Ups 800 m. Run (cash out)Read More

Happy Halloween!!!! Halloween Team Pumpkin Workout Group of 3 * once the workout starts the pumpkin can’t touch the ground 31 Pumpkin Thrusters (each) (partners hang from the bar) 600 m. Pumpkin Run Together 31 Cal Assault Bike (Each) (partners pumpkin sit up until complete) 600 m. Pumpkin Run Together 31 Pumpkin Lunges (each) (partners...Read More

Work up to a heavy DL+HPC+PJ Mainsite 150616 DT 5 rounds 12 deadlifts (155,105) 9 hang power cleans 6 push jerksRead More

3 Rounds 800 m. Run 20 m. OH Plate Lunge (45,25) 10 Plate GTOH (45,25) 20 m. OH Plate Lunge 10 Plate GTOHRead More

Heavy day (wk4) ≈ 8 minutes Snatch Skill Transfer 3 stop Power Snatch + OHS (This sequence is as follows: Pause at knees, high hang, knees then: PS+OHS) ≈ 12 minutes Work up to a heavy Clean (power or squat) + SJ OTM x 10 2 Squat Snatch + 4 BurpeesRead More

5 Rounds 400 m. Run 21 Box Jumps (24,20) 12 TTB’sRead More

With a partner 20-18-16-14-12-10-8-6-4-2 Deadlift (225,155) Strict Ring Dip Squat Clean (135,95) *Split the reps evenly 10/10-9/9-8/8… etc)Read More

Mainsite 160522 AMRAP 20 300 m. Row 3 rope climbs Post workout: 10:00 Guided stretching (coaches choice) Ring of fire (Core work)Read More