Back Squat 3 x 3 = 70%x3, 80%x3, 90%x3 , add 20lbs to 1 RM, then calculate 90% 15 min AMRAP DB/KB Complex 1 Turkish getup 2 Single Arm Snatch 3 Overhead lunges 4 Push Press Complete all reps with one arm then repeat with the other arm. Every 3 min 2 Rope climbsRead More

9 am- Olympic Lifting Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: AMRAP 35 Minutes 1000m Row/800m Ski/800m Run 75 Double Unders 50 Sit Ups 40 Goblet Squats 53/35 30 KB Swings 53/35 20 Ring Dips 10 Strict Pullups        Read More

EMOM 10 Minutes-Increase Weight Every Minute 3 Cleans 1 Jerk Then….. AMRAP 15 Minutes 20 Wall Balls 20/14 15 Burpees to Target 10/8 Cal Bike or Ski 3 Body Weight Clean and Jerks    Read More

WWPF   105/85 Cal Bike  (Partner Holds Wt Front Plank, 45/25)   80 Front Rack Lunge, (135/83)  (Partner Holds Single Arm OH, 70/53)   50 Strict HSPU – Modify with strict Pressing OH (Partner Weighted Hang, 20/14)   30 Rope Climbs (Partner Bear Hugs Sandbag, 100/75)       LAST DAY TO PRE-ORDER WINTER GEARRead More

Deadlift Cycle 3: 3×5 Add 20lbs to 1RM, then calculate 90%   1×5 @65% 1×5@75% 1×5+@85%   5 Rounds for Time:   30 Double Unders 8 Power Snatch 135/93 15 Ring Pushups   Post Loads and Times to ZEN and Comments:  Read More

Bench Press: 3 x 5 @ 80% (base % off of last weeks heavy single) Single Arm DB Row: 10 reps, AHAP each arm   Then…   For Time: 21 DB Hang Cleans, Right Arm, 50/35 30 Box Jumps, 24/20 21 DB Hang Cleans, Left Arm   15 DB Hang clean, Right arm 30 Box...Read More

15 Min to work up to a heavy complex: 1 Snatch 1 Hang Snatch 2 OHS Then…… FrankenJackie- In 16 Minutes: 1000m Row or Ski 50 Wall Balls 50 Thrusters 45lbs/33lbs As many Ring Muscle Ups or Burpee Pullups as possible with remaining time Arturo over head squattingRead More

TWOW: 4x400m runs at RPE 7.  200m recovery jog at RPE 3 in between each 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 AND 5 Strict...Read More

Back Squat Cycle 3: Add 20lbs to 1RM, then calculate 90% 1×5 @65% 1×5@75% 1×5+@85% Then… for time 30 – 20 – 10 DB devil press 50’s/35’s Toes to Rings Cossack Squat 50/35 Regional Team ThrowbackRead More

9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: 40 Minute Cap Any way you want, can be broken up into rounds, perform the following: 15 Rope Climbs 100 Pushups 100 Pullups 150 Weighted Box Step Ups 35/25lb Plate 250/200 Cal Bike/Ski/Row or 2 Mile...Read More