Dirty 30 Minute AMRAP 100 Air Squats 50 Cal Row 15 Burpees 100 Sit Up 40 Cal Bike 15 Burpees 100 Push Up 30 Cal Ski 15 Burpees Post Party Blues    Read More

WWPF  300 Double Unders (switch every 50) 50 Partner Alt Med Ball Sit-ups, 20/14 80 OH DB Lunges, 50/35 (partner hangs/switch when partner drops)   200 Double Unders (Switch every 50) 50 Partner Alt Russian Twists, 20/14, switch every 5 60 Sandbag Box step overs, 100/75 (partner holds Front Plank/switch when partner drops)   100...Read More

Deadlift deload week. 1×5 @ 50% 1×5 @ 60% 1×5 @ 70%   Then…   10 Dumbbell Snatches (50/35 lb) 15 Wall Balls (20/14) 20 Dumbbell Snatches 15 Wall Balls 30 Dumbbell Snatches 15 Wall Balls 40 Dumbbell Snatches 15 Wall Balls 50 Dumbbell Snatches 15 Wall Balls   18 Min CAP DB Snatch is...Read More

Bench Press 15 min to work up to a heavy single   Then….   For Time 1000m Row 63 Box Jumps, 24/20 42 Toes 2 Bar 21 Hang Squat Cleans, 155/93 12 Ring Muscle -ups 3 Legless rope climbs   Have you RSVP’d If not, please do so ASAP        Read More

Snatch 1-1-1 Then….. 21-15-9-6-3 Thruster 75/53 Burpee Over Bar Pullup  Read More

Back Squats deload week. 1×5 @ 40% 1×5@50% 1×5@60% Then… 3 rds 8 Power Clean 155/103 1 Min Airbike for Cal Rest 1 min each rd Last round rest 3 min then immediately into 3 rds 8 Front Squats 155/103 1 min Double-Unders Rest 1 minute each rdRead More

9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: 4 Rounds (40 Minute Cap) 10 Burpee Box Jumps 24/20 20 Ring Rows 30 Cal Bike/Row/Ski 40 Air Squats 50 Double Unders  Read More

Push Press 3-3-3   Then   15 Min “Jack”   AMRAP in 15 minutes 10 Push Presses (115/85 lb) 10 Kettlebell Swings (1.5/1 pood) 10 Box Jumps (24/20 in)   Post Loads and Times to ZEN adn Comments:  Read More

0:00-10:00  Establish a heavy strict press   10:00 – 36:00 (26 min cap)  Round 1 300’ Single arm OH lunges (switch every 50’), 50/35 30 Alt BMU (modify w/hardest pull)   200’ Single arm OH lunges 20 Alt Wall Climbs   100’ Single arm OH lunges 10 Alt Rope Climbs   Round 2 300’ Double...Read More

DeadLift add 20lbs to 1 RM, then calculate 90% 1 x 5 @ 75% 1 x 3 @ 85% 1 x 1+ @ 95%   Then:   AMRAP 15 Min.   15 DeadLifts 95/63 15 Power Snatch 95/63 15 Back Squats 95/63   Post Loads and Times to ZEN and Comments:  Read More