1) Back Squat 5 reps @ 85% 3 reps @ 90% 1 rep @ 95% 5 reps @ 85+% 3 reps @ 90+% 1 rep @ 95+% 2) Every even minute complete 5 weighted pull ups Every odd minute complete 5 tall box jumps 5 rounds each of the above 3) 400m farmers carry with KBs (24/16kg) Read more »

1) 3 rounds not for time: complete each set as fast as possible 3 tall snatch 30 - 40 sec L hang from bar 5 defecit strict hspu 2) Cleans 8 x 1.1 reps rest 2 min between sets, 10 sec b/t reps 3) 3 rounds for time: Row 250 30 double unders 12 pistols 30 double unders Read more »

1) 3 rounds not for time: 8 pistols 30 double unders 10' hand stand walk (practice 90 deg turns if 10' is easy) 2) 8 rounds: 3 x hang snatch (65 - 70%) rest 2 min 3) 5 rounds: 10 Kettle Bell Snatch (24/16kg) 10 burpees row 350m rest 3 minutes Optional Session (Complete on 10/18 or Read more »

"Nate" 20 min AMRAP 2 muscle ups 4 handstand push ups 8 kettlebell swings (32/24kg) Read more »

1) 3 rounds not for time: 6 hand stand push ups (FAST) 3 tall snatch 40 sec L sit 2) "Fran" 21 - 15 - 9 thrusters (95/65lb) pull ups 3) 6 rounds, every minute complete 5 x power snatch (135/95lb) 5 x burpees Optional Session (Complete on 10/15 or 10/16): Complete 3 hours before or after if Read more »

1) 3 rounds not for time: complete each set as fast as possible 8/5 chest to bar pull ups 8 power snatch (75/55lb) 8 bounding box jumps (highest possible while maintaining speed) 2) Back Squat 5 reps @ 85% 3 reps @ 90% 1 rep @ 95+% 3) Complete 3 rounds of the following complex 3 clean deadlifts+ Read more »

Complete 5 rounds of: 2 snatch (185/110lbs) 4 defecit handstand push ups (3/1 45lb plate) 6 pistols 8 chest to bar pull ups Read more »

1) Speed Work- The sets of reps should be done as fast as possible but take breaks between exercises. 3 rounds for speed of each movement, not total time: 10 pull ups 10 power snatch (75/55lbs) 2) Spend 10 min working up to a heavy snatch. 3) Spend 10 min working up to a heavy clean and jerk. Read more »

3 rounds for time: 100 double unders 12 shoulder to overhead (135/95lb) rest 5 minutes 3 rounds for time: 20 kettlebell swings (32/24kg) 15 burpees rest 5 minutes Complete for time 6 legless rope climbs 20 power snatch (135/95lb) These reps and exercises do not have to be done in order. Split them how you Read more »

1) Back Squat 5 reps @ 75 - 80% 3 reps @ 85 - 90% 1 rep @ 90 - 95% 2) 3 sets: 3 x behind the neck snatch grip push press + 3 overhead squats 3) 5 rounds for time: 5 x power cleans (185/115lb) 5 x muscle ups 10 x pistols Rest 3 minutes In Read more »