Push Press 3-3-3   Then:   14 min amrap   200 meter run 14 Box Jumps 7 Push Press (135/93) 14 Pullups   Post Loads and Times to ZEN and Comments:  Read More

WWPF   0:00 – 8:00 Turkish Getup: Add Max weight R & L arm *DB’s, KB’s, Barbells are allowed   10:00 – 23:00 (13 min AMRAP) 25 Front Squats, 155/113 (switch every 5 / partner holds front rack) 25 Toes 2 Bar (switch every 5 / partner hangs) 25 Synchronized Hurdle Jumps, 24/20   25:00...Read More

Power Clean 3-3-2-2-1-1-1   then:   20 Burpees over Bar 25 Power cleans (135/93) 30 Med Ball Situps 800 Meter Run 30 Med Ball situps 25 Power Cleans 20 Burpees over Bar   Post Loads and Times to ZEN and Comments:  Read More

Strict Press: 5-5-5-  (75-80% of 1RM)   Then…   “Discombobulated Helen”   200m Run   18 C2B pullups   31 Kb Swings, 53/35   800m Run   31 Kb Swings, 53/35   18 C2B Pullups   200m Run       Chest 2  Bar  Read More

EMOM 7 Minutes 2 Snatch Pulls with Shrug and Hold 1 Snatch (any way) Then…. Tuesday the 27th AMRAP 16 Minutes 27 Ring Dips 27 Power Snatch 135/93 27 Burpee to Target 27 OHS Sheldon is really working his bro pump from bench press day  Read More

              Congratulations to all the girls who competed at USA Weight Lifting Youth Nationals! Seated Box Jump Work up to a max height then drop down a few inches and repeat for 5 sets of 3 reps Then: EMOM x 15mins 1st – 12 Alternating Pistols (scale to DB step...Read More

There will be no Olympic Lift class.  Ryan is at Youth Nationals 9-11am Open Gym 11 am – Endurance 4 Rounds 800m Run 25 Wall Balls 25 Sit Ups with Wall Ball 200m Run with Wall BallRead More

Back Squat   3-3-3   Then   21 Pull-ups 21 KettleBell Swing (53/35) 30 KettleBell Walking lunge (53/35) 18 Pull-ups 18 KettleBell Swing 30 KettleBell Walking lunge 15 Pull-ups 15 KettleBell Swing 30 KettleBell Walking lunge 12 Pull-ups 12 KettleBell Swing 30 KettleBell Walking lunge 9 Pull-ups 9 KettleBell Swing 30 KettleBell Walking lunge 6...Read More

WWPF   0:00 – 10:00 10 min Ladder: 3-6-9-12-15….. Suit case deadlifts, 70/53 50′ Farmers Walk *Both partners will do the same rep scheme   12:00 – 20:00 8 min AMRAP 8  Synchronized T2B 8  Synchronized Burpee Hurdle Jumps, 24/20   22:00  – 34:00 12 Min AMRAP 100m Waiter Walk, 45/25 (R Arm 50m /...Read More

Hang Squat Clean 2-2-2   Then:   12 Min AMRAP of:   5 Hang Squat clean 155/113 7 Burpee Over Bar 10 Wall Balls   Post Loads and Times to Zen and Comments:  Read More