9am- Olympic Lift Technique with TJ 10:15 am- Endurance with TJ Endurance WOD: AMRAP 12 Minutes 20 KB Sumo Deadlift 15 KB Taters 10 KB Push Press per arm AMRAP 12 Minutes 400m Sprint 100m Walk 12 Minutes to complete, or get as far as you can 50 Burpee Pullups 50 Handstand Pushups or 75...Read More

FloorPress 3 x 10 Push-up: 3 x max effort *Treat this as a superset. Rest 2 -3 min after each round   Then…   3 rounds  400m ski or Row 21 toes 2 Rings 12 floor press, 155/93   Happy 43rd Birthday Jen Virtual 9am SA DB Chest fly SA DB Row *Use both arms...Read More

10-9-8-7-6-5-4-3-2-1 Deadlift, 225/153 Burpee Over Bar   *Cash Out 100 bicep curls , 45/33             The reaction when they program bicep curls ————————————————————- Virtual 6am/12noon Accumulate 5 min Wall Sit Then…..   10-9-8-7-6-5-4-3-2-1 SDHP HSPU      Read More

EMOM 10 Minutes 1 Snatch Pull 1 Snatch 1 Hang Snatch Then…… Kar-Annie 50-40-30-20-10 Wall Balls Double Unders Sit Ups Virtual WOD: 6am, 12 Noon a. Bicep Curl 3×20 b. Pushups 3x ME Then…….. 50-40-30-20-10 Double Under or Line Hop Sit Ups Mountain Climbers Fit4ALL: 9am Bring a Friend for Free! Medicine Ball Boot Camp...Read More

Medicine Ball Boot Camp 5 Rounds: 45s on, 15s rest, alternating movements every minute Med Ball Ground to Overhead Med Ball Russian Twist Med Ball Toe Taps (sprinter style, use arms) Med Ball Crunch Med Ball SquatsRead More

Single Leg Step-ups: 3 x 8 (no kick off) Strict Chin-ups: 3 x max reps   then…   1 Round For Time 1000m row 60 SA OH Lunges , 50/35 40 T2B 20 Wall Climbs —————————————- Virtual 6am/4pm Split Stance RDL: 3 x 15/leg Handstand Hold : 3 x 1:00+ then…   3 Rounds 1 Min...Read More

Hang Power Clean 2-2-2 Then….. AMRAP 18 Minutes 10 Muscle Ups 10 Hang Power Cleans 165/103 600m Run Virtual WOD: 6am, 12 Noon a. Kneeling SA Press 3 x15-20 b. Renegade Row 3 x 15-20 Then….. AMRAP 14 Minutes 20 Floor Press (10/arm) 20 Russian Twist (40 taps) 20 SA Thruster, alt 20 SL V...Read More

AMRAP 30 Minutes 15 Barbell Roll Out 20 Box Dips 30 KB Sumo Deadlifts (no high pull) 1000m Run or 1600m RowRead More

Pause Back Squat: 3-3-3  (2 sec pause)   Then…   For Time: 35 kB Swings , 70/53 35 box jumps, 30”/24” 25 KB swings 25 burpees 15 KB Swings 15 burpee box jumps ———————————————————————- virtual 6am/4p Bulgarian Split Squat : 3 x 15 Rest 1-2 min Then…. 50 Sa kB swings 50 burpees 40 SA...Read More

8am – Virtual Yoga w/Brantlee   9am Oly 1. Hang Snatch + 2 OHS (build to heavy) 2. 3 Pause Snatch Pulls: 3-3-3-3 over 80%   10:15 Endurance 35 min AMRAP 150 Double Unders 75 Air Squats 50 Push-ups 25 Pull-ups *Row, Run, or Ski 400m @ Min 5:00 , 10:00, 15:00, 20:00, 25:00, 30:00Read More