Hypertrophy Focus Squat Program Don’t forget your Holiday Sweater! Back Squats: work up to a heavy set of 10, then 2 back down sets at 85% Then… 3 Rounds for time 30 KB swings 53/35 20 T2b 10 cal skiRead More

9 am- Olympic Lift technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: AMRAP 35 Minutes 25 SA Push Press Right Arm 50/35 400m Run or 500m Row 25 SA Push Press Left Arm 400m Run or 500m Row 50 Burpee Pullups 400m Run or 500m Row 75 Jumping...Read More

  Pick a Hero: Holleyman 30 rounds for time of: 5 Wall ball shots, 20 pound ball 3 Handstand push-ups 1 Power Clean 225/153 OR….. Zachary Tellier 10 Burpees then 10 Burpees 25 Push-Ups then 10 Burpees 25 Push-Ups 50 Lunges then 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups then 10 Burpees 25 Push-Ups...Read More

WWPF  13 min AMRAP 2000m/1600m Ski Erg (switch EMOM) *With remaining time, max double unders (switch every 50)   13 min AMRAP *2000m/1600m Row (switch EMOM) *with remaining time, max Burpee Box Jump    13 Min AMRAP 100/85 Cal Bike (switch EMOM) *with remaining time, max alt sandbag G2S, 100/75  Read More

Deadlift Test 1 Rep Max   Then:   AMRAP 15 Min   10/7 cal Air Bike* 7 Thrusters 95/63 4 Bar Muscle Up   *ski erg only if bikes are full   Post Loads and Times to ZEN and Comments:  Read More

Barbell Bent Over Row: 3 x 5 DB Bench Press:3 x 5 Then… For Time: 30-20-10 Pull-ups Wall Ball Shots, 20/14 Pistols DB Snatches, 50/35 *Complete 50 DU after each round   Meal Prep Made Easy        Read More

Clean 1-1-1 Then…. New Kids on the Clock: For Time 25 Burpees 34 HSPU 25 Power Cleans 165/113 34 Ring Dips 25 Cal Bike 34 Burpees Happy 34th birthday to Rachel and 25th birthday to Joe Love!Read More

TWOW: 5x 400m Run at RPE 8, rest as needed to stay within 5 seconds for each 400m Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict Pullups...Read More

Test your Back Squat 1 rep max Then… AMRAP 15 min w/ Double Kettle bells 7 sumo dead lifts 6 Russian Swings 5 Hang Power Cleans 4 Front Rack Lunges Lots of reasons to not skip leg day!Read More

9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance: In Any Order: No Rest Between AMRAPs AMRAP 12 Minutes 20 Deadlifts 95/63 15 Front Squats 10 Push Press AMRAP 12 Minutes 30 Russian KB Swings 53/35 30 KB Backward Lunges 30 KB SDHP AMRAP 12 Minutes...Read More