15 minutes to a heavy Clean and Jerk Then….. AMRAP 17 Minutes 5 Muscle Ups 10 Pistols per leg 15 Clean and Jerks 185/123 20 Burpees over Box 24/20          Read More

TWOW: 6x 400mRun at RPE 7, Recovery 2 min Then 8x 100m Sprint at RPE 9, walk back recover 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...Read More

Front Rack 📦 Step up 3 sets of 8 reps each leg @ 86% then… Tabata Style (20 sec work 10 sec rest for 8 rds) switching movements each interval Kettlebell Shoot Through (instead of paralettes use 2 KB’s) Alternating Kettlebell Hang Clean 53’s/36’s Alternating Kettlebell Push Press rest 10 sec start at the top...Read More

9am-Olympic Lift Technique with TJ 10am-Endurance with Brian 11:15am-Yoga with Brantlee Endurance-Scott Whittle (37) and Chris Lukacs(51) Bday WOD! AMRAP 37 Minutes 51 Double Unders 37 Burpees 30 Ring Rows 20 OH Plate Lunge 45/25 10 Floor Press with DB or Barbell *Must Bike 37 Cal and Row 51 Cal twice each at some point*...Read More

In Any Order: AMRAP 10 Minutes-Nate 2 Muscle Ups 4 HSPU 8 KB Swings 70/53 AMRAP 10 Minutes- DT or Heavy DT 12 Deadlifts 155/105 or Heavy DT=205/145 9 Hang Cleans 6 S2OH   AMRAP 10 Minutes-Annie (start over at 50s if you make it through in under 10) 50-40-30-20-10 Double Unders Sit UpsRead More

0:00 – 12:00 12 Min EOMOM 1st Min (partner 1) Bear Complex, heavy 2nd Min (Partner 2) 2 Rope Climbs or 1 Legless   2 min break   14:00 – 24:00  For Time: 10 Min Cap 60 DB Clean & Jerks, switch as needed, 50’s/35’s 60 Cal bike or rower *working at the same time....Read More

Back Squat   5×2   Then:   4 rounds of: 15 Med Ball Cleans (20/15) 20 Pushups 25 Box Jumps (24/20)   Post Loads and Times to ZEN and Comments:  Read More

RDL: 3 x 5 L-Sit: 3 x M.E *try different variations (hang, parallettes, rings)   THEN…   3 Rounds 21 Wall Ball Shots, 20/14 30 Double Unders 15 Russian Twists, 20/14 20 Double Unders 9 Strict Med Ball Pull-ups, 20/14 10 Double Unders    Sat Feb 9 Looking for judges sign up HERERead More

EOMOM 10 Minutes 3 Muscle Ups-ODD 3 Hang Snatch @ 75%+-Even Then…. 21-15-9 Hang Snatch 115/83 C2B Pullup Cal Bike or Row    Read More

TWOW:  10x 100m Hill Sprints at RPE 9, walk back recovery 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 HSPU (both every minute)...Read More