Test 1 RM Clean and Jerk Then….. AMRAP 16 Minutes 300m Run 5 Power Clean and Jerk 185/133 5 Muscle Ups (any kind) Sign up for the Super Summer Total here: https://www.eventbrite.com/e/team-super-summer-total-2019-tickets-57636962707    Read More

2x 800m Run at RPE 7.  Two minute rest between 2x 400m Run at RPE 8.  Two minute rest between 5x100m all out sprints. Two minute rest between 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...Read More

EMOM X 10MIN 1st min rope climb 2nd min db floor press EMOM X 10MIN 1st min bent over db row 2nd min db jumping squat EMOM X 10MIN 1st min plate sit up 2nd min db rdl Rest 2min. between SectionsRead More

9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance: Murph Practice 25 Pullups 75 Pushups 150 Air Squats 1 Mile Run 100 Air Squats 50 Pushups 25 Pullups 1 Mile Run  Read More

Push Press 3-3-3   Then:   3 Rounds of:   400 Meter run and 3 Rounds of: 3 Thruster 95/63 6 Hang Cleans 95/63 9 Sumo Deadlift High Pull 95/63   Post Loads and Time to Zen and Commments:  Read More

Bench Press: 3RM then.. 2 x 3 @ 90%   Then…   3 Rounds 9 Burpees (bar facing) 7 Box Jumps, 24/20 5 Deadlifts, 275/203   Rest 3 Minutes and Repeat      Don’t forget to order by Thursday at midnightRead More

Snatch Balance 2-2-2   Then   50 Double Unders 50 Situps 40 Dumbbell Snatch (Alternating 50/35) 40 Double Unders 40 situps 30 Dumbbell Snatch 30 Double Unders 30 situps 20 Dumbbell Snatch 20 Double Unders 20 situps 10 Dumbbell Snatch 10 Double Unders 10 Situps   Post Loads and Times to Zen and Comments:  Read More

Bench Press: 3RM 2 x 3 @ 90%   Then…   500m Row 21 Box Jumps, 24/20 12 Deadlifts, 255/173   400m Run 21 Box Jumps 12 Deadlifts   30/20 Cal Bike 21 Box Jumps 12 Deadlifts   *Mix Row, Run, and Bike in anyorder                Read More

EMOM 7 Minutes 2 Snatch (Do not have to be TNG) Then……. 3 Rounds 25 Wall Balls 10 Power Snatch 115/73 7 Muscle Ups  Read More

TWOW: 6x 200m Sprint RPE 8-9, 200m walk rest EMOM 7 Minutes 100m Sprint RPE 8-9 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...Read More