PUSH x PULL STRENGTH EMOM x 15 MINUTES MIN 1 – :45 DB “Double Press” Thruster* MIN 2 – :45 Close Grip Floor Press MIN3-:45DBPullOver *1Rep=1Squat+2PushPress (Score is Reps) PUSH […]

FULL-BODY STRENGTH 4 SETS AMRAP x 3 MINUTES 6 DB Deadlifts 4 DBL DB Swings 2 DB Hang Squat Cleans -Rest 1:00 b/t Sets- (Score is Rounds + Reps) FULL-BODY […]

STRENGTH (P&F) 5 SETS* 1 Snatch Deadlift + 1 Hang High Pull + 2 Hang Power Snatches *Start Light and Build to Moderate. -Rest As Needed b/t Sets- Week 1 […]

WORKOUT (P&F) FOR TIME 800m Run 50 Back Rack Lunges (95/65) 30 Toes to Bar 600m Run 40 Back Rack Lunges 25 Toes to Bar 400m Run 30 Back Rack […]

STRENGTH (P&F) 10-8-6-10-8-6* Hang Power Clean *Light-Moderate for 1st wave and build to Moderate in the 2nd wave. The second wave of 10-8-6 should be heavier than the first. (Score […]

“Leaping into the New Year” WOD For Time -2022m Row -31 Sumo Deadlift High Pull w/ kb 53/35 -28 Box Jumps 24″ -31 Pull-Ups -30 Back Squats 135/95 -31 Push-Ups […]

HF30 PUSH x PULL STRENGTH  5 SETS FOR MAX REPS 1:00 – DB Push Press -:30 Rest- 1:00 – DB Pull Overs -:30 Rest- (Score is Reps) PUSH x PULL […]

HF30 BODYWEIGHT PUMP  5 SETS (:40 ON / :20 OFF) MVMT 1 – Glute Bridge Hold MVMT 2 – Jumping Lunges (Score is Reps) FULL-BODY SWEAT WORKOUT EMOM x 24 […]

HF30 PUSH x PULL STRENGTH  5 SETS ON A 15:00 CLOCK 1:00 Plank Hold 15 DBL DB Hammer Curls 15 Box or Chair Dips (Score is Weight) PUSH x PULL […]