Back Squats 4×2 Then…… Arm Cindy AMRAP 15 Minutes 5 Strict Pullups 10 Ring Dips 15 Push Press 95/63Read More

Oly: 9:00am 3 Position Snatch (floor/below knee/above knee x 4 sets) OHS WK 5: 4 x 3 reps (pause on all reps) Jen G’s Birthday Enduro: 10:15am 18 Min AMRAP – Inside 44 Wall Ball Shots, 20/14 44 Toes 2 Rings *EMOM 8 Burpees @ top of even minutes (0:00-2:00-4:00-6:00-8:00-10:00-12:00-14:00-16:00) 18 Min AMRAP – Outside...Read More

Push Press: 3-3-3 Then… 3 Rounds 30 Alt DB Thrusters, 50/35 20 Lateral Box Jump Overs 10 BMURead More

WWPF 0:00 – 15:00 2 RM Hang Snatch 17:00 -27:00 10 Min AMRAP 10 Alt Wall Climbs 10 Synchronized OHS, 115/73 29:00 – 35:00 6 Min AMRAP Max Sandbag Squats, 100/75Read More

35 min AMRAP 10 Strict Pull-ups 20 Push-ups 30 Toes2 Bar 40 DB Snatch, 50/35 50 DB Lunges 600m RunRead More

Deadlift: 4RM Then, 1 x 4 + 90% For Time 42 Cal Row or Ski 30 Box Jumps, 24/20 21 Deadlifts, 225/153 30 Cal Row or Ski 20 Burpees 15 Deadlifts 18 Cal Row or Ski 10 Burpee Box Jumps 9 DeadliftsRead More

EMOM 10 Minutes 1 Clean + 1 Front Squat + 1 Jerk Then……. AMRAP 13 Minutes 200m Run 10 HSPU 1 Legless Rope Climb 15′Read More

Back Squat: 4 x 3 “The Shelly” 15 min AMRAP 8 Power Snatches, 95/63 22 Wall Ball Shots, 20/14 84 Double UndersRead More

Olympic Lifting Clean & Jerk Waves Wave 1: 70% /1, 75-80% /1, 80-83%/1 Wave 2: 75%/1, 80-85%/1, 90%+/1 OHS: WK 4 3 sets of 3 Reps (pause on all reps) Endurance AMRAP 18 – Inside 20 Med Ball Cleans 15 Toes 2 Rings 10 DB Push Press *25 Double Unders on Min 2:00, 4:00, 6:00,...Read More

Lynne with a Twist 5 Rounds-Rest 2-3 Min after each round Max Rep Body Weight Bench Press (ladies 75% body weight) Max Reps Pullups *Run 400m, or Bike 20/15 Cal after each round*Read More