Lucky Linda with TJ- All weights can be scaled to % of max lifts! 7 Rounds 7 Deadlifts 275/183 7 Squat Cleans 205/133 7 Floor Press 165/103 7:30am doing stability carries 9am Virtual with Jenny- Saturday Chipper 50 KB Deadlifts 50 Air Squats 50 KB Swings 50 Cossack Squats 50 Pushups 50 Forward Lunges 50...Read More

3 Rounds 100m SA Overhead Carry, 70/53 15 Toes 2 Rings 15 HSPU   2 Rounds: 200m Ball Run, 20/14 30 Med Ball Sit-ups 30 Wall Ball Shots, 20/14   1 Rounds 60/50 Cal Bike or ski     Split Stance RDL: 3 x 15 Hollow Body Hold: 3 x max   Then…   12...Read More

EMOM 7 Minutes 2 Snatch Pulls + 1 Snatch Then……. For Time 1 Mile Run (Can sub row or ski) 50 Burpees 30 Snatch 135/93 Virtual WOD: 6am, 12 Noon a. Handstand Hold 3 x 60s b. Wall Sit 3 x 90s Then…… 21-15-9-6-3 KB Taters KB Push Press, rt KB Push Press, lt Toes...Read More

2 Rounds 1 Mile Run (can sub row or ski) 50 Burpees 30 Ring RowsRead More

Front Rack Step-ups: 3 x 8/leg (box ht above knee/no kick off) Strict Pull-ups: 3 x max effort   Then..   AMRAP 16 Minutes 60 Double Unders 40 Alt Pistols 20 SA DB Rows, 50/35   Virtual 6am/4pm SA Floor Press: 3 x 15 SA High Pulls: 3 x 15   Then….   16 min...Read More

Clean and Jerk 1-1-1 Then…… 3 Rounds 10 Clean and Jerk 135/93 20 Ring Push Up 400m Run Congrats to Ashley and Brian on the birth of baby Jack!     Virtual WOD: 6am, 12 Noon a. Stiff Leg Deadlift 3×20 (slow tempo) b. Renegade Row 3×10-15/arm Then…… AMRAP 15 Minutes 20 Plate, KB or...Read More

“Griff” For time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards Cash Out: 50 Burpees for TimeRead More

Pause Back Squat 3-3-3   then…   Amrap 15Min 10 OHS, 115/73 15 box jumps 15 Pull-ups   10 OHS 15 box jumps 10 C2B   10 OHS 15 box jumps 5 MU   How low can you go? ———————————————————————————- Virtual 6am/4pm Bulgarian Split Squat: 3×12/leg *rest 1-2 min Between sets   then…   15...Read More

8 am- Virtual Yoga with Brantlee 9 am- Olympic Lift Technique with TJ 10:15 am: Endurance with TJ Endurance WOD: AMRAP 12 Minutes 20 Box Step Up and Over with Plate 20 Plate Ground to Overhead 20 Plate Sit Up *No RX weight or box height* AMRAP 12 Minutes 5 Toes to Bar 10 Pushup...Read More

Front Squat: 5-5-5   then…   “The Mark Janus” 21-15-9 Hang Power Clean Front Squat Jerk *135/93   The Mark Janus —————————————————————————— Virtual 9am 100 Bicep Curls *12 Skull Crushers every time  you break   Then….   42-30-18 Goblet Squats SA dB hang Cleans SA DB push press  Read More