Press: 3RM Then.. 2 x DB Max Effort burn out sets (8-12 reps)   Then….   Complete Reps: 10-9-8-7-6-5-4-3-2-1 Push Press, 115/83 KB Swings, 70/53 Box Jumps, 24/20 *100m Weighted Run after all Odd Reps schemes (9’s, 7’s, 5’s, 3’s, 1’s), 70/53   3 more day to Pre-OrderRead More

EMOM 7 Minutes 3 Cleans (full squat) Then….. Run 800m 7 Muscle Ups 5 Cleans (full depth) 185/133 Row 1000m 7 Muscle Ups 5 Cleans Assault Bike 35/25 Cal 7 Muscle Ups 5 Cleans    Read More

Front Squat 3 sets of 4 reps (3 sec pause on reps 1 and 3) Then… 12 min Alternating movements every min on the min 2 Legless Rope Climbs 50′ DB Bear Crawls (35/20)Read More

9 am- Olympic Lift Class 10 am- Endurance 9-11 Open Gym Endurance Run 1 Mile 100 Double Unders 50 Med Ball Situps 75 Double Unders 25 Med Ball Situps 100 Double Unders 50 Med Ball Situps Run 1 Mile *must row 1000m and bike 40/30 calories at some point during workout* Thanks to everyone who...Read More

Push Press Cinco-Cinco-Cinco Then: Cinco Rounds 200 Meter Run 10 Burpee Dumbbell Deadlifts (50/35) 10 Dumbell Push Press (50/35) Post Loads and Times to ZEN and Comments:Read More

WWPF 0:00 – 13:00 Establish a 1RM OHS   15:00 – 35:00 – For Time 30 Synchronized OHS, 95/63 30 Planking Burpees 30 Alt Box Jumps, 30/24 50 Russian Twists, 20/14 20 Synchronized OHS, 115/73 20 Planking Burpees 20 Alt Box Jumps, 30/24 50 Russian Twists, 20/14 10 Synchronized OHS, 135/83 10 Planking Burpees 10...Read More

DeadLift 1-1-1   Then:   3 Rounds 400 meter run 21 Kettle Bell Swings (1.5pood/1pood) 15 Pullups 9 Hand Stand Pushups   Post Loads and Times to ZEN and Comments:  Read More

Press: 3 Rep Max 2 x M.E. DB Burn Out sets (8-12 reps)   Then…    Death By…….. Clean & Jerk, 135/93 (Complete 1 rep the first minute, 2 reps the second minute, 3 reps of the third minute….Continue this pattern until you cannot complete the amount of reps for that minute) Post Total Reps...Read More

EMOM 7 Minutes 2 Snatch pull 1 Snatch Then….. 3 Rounds 400m Run 20 Toes to Bar 5 Snatch 155/103   Team Training is this Saturday, May 5th 11-2.  This will be an optional fundraiser to help Marco get to the Atlantic Regional!Read More

Front Squat 3×4 3 sec pause on 1st and 3rd reps then… 21-15-9 DB box step overs 20/16 box 50/35 DBs Ring DipsRead More