Front Squat: 1-1-1 (heavy) Then… 5 Rounds 6 Ring MU or 12 Pull-ups 7 Front squats, 185/123Read More

8am- Virtual Yoga with Brantlee 9am- Weightlifting technique with Amie 10:15 am-Endurance with Amie Endurance WOD: Pick 1 of 2 workouts: Can break into rounds 1 Mile Run or Row 50 Handstand Pushups 100 Pistols 150 Pullups 1 Mile Run or Row OR…….. 1 Mile Run or Row 100 Pushups 200 Sit Ups 250 Air...Read More

Bulgarian Split Squats: 3 x 10 *use double Kb, double Db or barbell Then…… 7 min Ladder (3-6-9-12….)Thruster, 95/63 Box Jump, 24/20 Then… 7 min ladder (3-6-9-12…) SDHP, 95/63 Burpee over barRead More

WWPF 80 Kb Snatches, 53/35 (Partner holds SA OH Carry, 53/35) 20 Synchronized Strict Pull-ups (Partner Hangs) 50/40 Cal Bike 60 Kb Snatches (Partner holds SA OH carry, 53/35) 15 Synchronized Strict Pull-ups 50/40 Cal Bike 40 Kb Snatches (Partner holds OH carry, 53/35) 10 Synchronized Strict Pull-ups (Partner Hangs) 50/40 Cal Bike 20 Kb...Read More

EMOM 10 Minutes 1 Clean First Pull with 2 second pause 1 Clean Pull 1 Clean Then……… 2 Rounds 20 Power Clean 185/123 20 Sandbag Squats (Bear Hug) 100/75 20 HSPU Cash out: 1 More of each movement to make 41Read More

Step-ups: 3 x 8 / leg Bicep Curls: 60 Reps (split anyway) Then… 3 MIN AMRAP 20 Step-ups, 50’s/35’s Max Double Unders —————-2 min break————- 3 MIN AMRAP 30 DB Push Press, 50’s/35’s Max Double Unders —————–2 min break————— 3 MIN AMRAP 20 Step-ups, 50’s/35’s Max Double Unders —————-2 min break—————– 3 MIN AMRAP 30...Read More

EMOM 10 Minutes 1 Snatch First Pull with 2 second pause 1 Snatch Pull 1 Snatch Then……. 10 Rounds 250m Row or Ski 3 Bar Muscle Ups or 6 PullupsRead More

Front Squat: 3-3-3 (92-96%) Then… 9-7-5 Hang Power Clean, 135/93 Burpee Over Bar 9-7-5 Hang Squat Clean, 135/93 Burpee Over bar 9-7-5 Hang Squat Clean and Jerk, 135/93 Burpee over BarRead More

Virtual Yoga: 8am Olympic Lifting: 9am Endurance: 10:15 35 min AMRAP 10 Dips 20 Ring Rows 30 KB Swings 40 SDHP 50 Situps 800m RunRead More

Bench Press: 3 x 8 or Strict Press: 3 x 5 Then… KAREN 150 Wall Balls, 20/14 EMOM: 1 Power Clean, 185/133Read More