Establish 1 Rep Max Overhead Squat   Then:   20 Minute EMOM: 1 snatch grip deadlift + 1 hang squat snatch + 1 overhead squat (75% of 1RM) *complex must be unbroken **scale to be able to do all 20 minutes UNBROKEN      Read More

  WWPF 42 Hang Cleans, 135/93 (Mix Anyway) 30 Synchronized Wall Ball Shots, 20/14 18 Strict Toes 2 Bar, Partner Hangs 500m/500m Row Relay 30 Hang Cleans, 155/113 30 Synchronized Wall Ball Shots 18 Strict Toes 2 Bar, Partner Hangs 500m/500m Row Relay 18 Hang Cleans, 185/123 30 Synchronized Wall Ball Shots 18 Strict Toes...Read More

Dead lift 1-1-1   Then:   15 Min AMRAP   25 Snatch (75/43) 10 Box Jump 20 Snatch (95/63) 10 Box Jumps 15 Snatch (115/83) 10 Box Jumps 10 Snatch (135/93) 10 Box Jumps 5 Snatch (155/103) 10 Box Jumps   -start back at the top if you have time at the end.   Post...Read More

Bench Press 1 Rep Max   Then…   For Time: 30 Alt Single Arm Russian Swings, 70/53 30 Alt Pistols 30 Pull-ups 20 OH KB Swings, 70/53 20 OH Lunges, 70/53 (10 per arm) 20 C2B Pull-ups 10 Kb Snatches, 70/53 (5 per arm) 10 Turkish Get-ups, 70/53 (5 per arm) 10 BarMU  (Scale= 10...Read More

Power Clean Heavy Single Then….. 20 Power Cleans 185/133 300mRun 30/25 Cal Bike 300m Run 40 HSPU 300m Run Wall-E participating in the 31 Heroes WOD  Read More

8 am and 10 am Classes WCBC  Open Gym:  8am-11am 31 Heroes Partner WOD With a Partner-AMRAP 31 Minutes 8 Thrusters 155/103 6 Rope Climbs 15′ 11 Box Jumps 30/24 Partner 1 performs the workout listed above. Partner 2 runs 400m with a plate 45/25. When Partner 2 returns from the run, Partner 1 will...Read More

9AM – Oly Lifting 10AM – Endurance 4 Rounds 20 Pullups 30 Pushup 40 Situps 50 Squats *Run 400m after each Round   11:15AM – Yoga w/ Brantlee 5 Class Punch Card Available HERE   YOGA PUNCH CARD  Read More

1A)Push Press: 3-3-3 1B) 500m Row x 3   Then….   10-9-8-7-6-5-4-3-2-1 SDHP, 95/63 Push Press, 95/63 Russian Twist, 20/14      Read More

WWPF 10 Min AMRAP 50 Alt Burpee Box Jumps, 24/20 In Remaining Time……. 50 Double Under Relay   ——2 Min Break——-   10 Min AMRAP 75 Synchronized Wall Ball Shots, 20/14 In Remaining Time…… 200m Med Ball Run Relay, 20/14   ——2 Min Break———   10 Min AMRAP 100 DB Snatches (mix anyway), 50/35 In...Read More

Hang Squat Clean 2-2-2   Then:   12 Min Amrap of:   8 Pullups 6 Hang Squat Cleans 95/63 4 Hand Stand Pushup   Post Loads and Times to Zen and Comments:  Read More