EMOM 7 Minutes 2 Clean 1 Jerk Then…. AMRAP 16 Minutes 3 Ring Muscle Ups 5 HSPU 7 Clean and Jerk 135/93 200m Run  Read More

TWOW: 200m run, 200m jog X8 intervals-Run at 80%, jog at 50% Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45 sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict Pullups AND 5 Strict HSPU (both...Read More

Back squat 5-5-5 80-85% Then… 30-20-10 reps of DB Renegade Row 50’s/35’s DB Push-ups DB Squats For time.Read More

9 am- Olympic Lift Technique with Amie 10 am- Endurance with Amie 11:15 am- Yoga with Brantlee Endurance: In Any Order 1 Mile Run 2000m Row 60 Burpees 400m Farmer Carry 70s/53s (Heavy) 200 Double Unders 150 Air Squats  Read More

4 Min AMRAP: 25 American DB Swings 50/35lb 15 Burpees *Max 1-arm DB Snatches from the hang in remaining time.   Rest 1 min   4 Min AMRAP: 25 American Swings 15 Burpees *Max DB Clean and Jerks from the hang in remaining time.   Rest 1 min   4 min AMRAP 25 American Swings 15...Read More

WWPF   0:00 – 12:00 1RM Strict Press   12:00 –  Finish For Time: Complete reps of  12-10-8-6-4-2 DB Thruster, 50’s/35’s C2B Pull-up *Partners start on either Thrusters or pull-ups, switch and work down the ladder. Both partners complete the entire rep scheme for both movements before moving on.    Then, right into…   AbBlast...Read More

Hang Clean   2-2-2   Then:   Some Forearm Fury For Time:   21 Hang Cleans 95/63 9 Toes to Bar   17 Hang Cleans 115/83 13 Toes To Bar   13 Hang Cleans 135/93 17 Toes To Bar   9 Hang Cleans 155/103 21 Toes To Bar   (Cleans can be Power or Squat...Read More

This is a deadlift deload week. We start our 3rd DL cycle next week   Complete the 2 following workout in any order:   12 Min Ladder Sandbag Ground 2 Shoulder, 100/75 (Reps 1-3-5-7-9-11-13…) Complete 1 Rope Climb after each  round of Sandbag G2S   —-Rest 5 Minutes—-   For Time: (12 Min Cap )...Read More

  15 Minutes to work up to a heavy Hang Snatch Then…… In Any Order 10 Ring Muscle Ups 15 Bar Muscle Ups 20 Cal Bike 30 Hang Power Snatch 95/63 40 Barbell Lunges 95/63 50 BurpeesRead More

TWOW: 6 X 400m Run with 200m Walk Back Recovery.  400m runs at RPE 8 SKill WOD: Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45 sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict Pullups...Read More