Weekly Warm-Up: 10 min. AMRAP   

A. “Professor Chaos”

For Time:

30 Pull-ups

100m Sled Pull (heavy)

15 Power Snatches (95/65)

100m Sled Pull

15 Power Snatches (95/65)

100m Sled Pull 

30 Pull-ups

B. Mobility

Wherever you need it!

Rest up for next week! (eat, drink water,...

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *Inchworm x 10 

           *Deadlift- warm-up to workout weight 

A.“Go Fish”

For Time:

1,000 Meter Row

Directly Into…

3 Rounds:

21 Deadlifts (135/9...

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:
               *Samson Stretch x 1:00 each

               *Calf Stretch x :30 each

A.​ Thrusters

Build to a heavy set of 3

B. “Flash Flood”

...

Weekly Warm-Up

  + Today's Warm-up Movements:

          *Single Arm DB Row x 10 each

          *Double Under practice x 1 min

          *Burgener Clean Warm-up

A. Power Clean

6 x 1

Build to heavy

B. “Criss Cross”

AMRAP 15:0...

Weekly Warm-Up: 10 min. AMRAP   

A. “Fender Bender”

Teams of 3

For Time (30 Minute Cap):

400 Meter Wreck Bag Run (50/35)

3 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (95/65)

400 Meter Wreck Bag Run (50/35)

2 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 2...

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *Muscle Snatch x 5

           *Drop Snatch x 5

A. 3 Position Snatch

Build to a heavy

B. “Daily Dozen”

AMRAP 12:

12 Lateral Barbell Burpees

9 Power Snatche...

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:
               *Lat Stretch x :30 each​
               *Hollow Rocks x accumulate 1:00

A.​ Back Squat

5 - 3 - 1 - 5 - 3 - 1

80%- 85%-9...