15 Minutes TEST 1Rep Max Strict Press   Then…   21-15-9 Deadlift, 225/153 Box Jump, 24/20 *50 Double Unders after each round        Read More

15 Minutes to a heavy snatch Then…. AMRAP 16 Minutes 10 Ring Muscle Ups 300m Run 20 Snatches 115/83 300m Run 30 Barbell Front Rack Lunges 115/83 300m Run  Read More

TWOW 3x800m Run with 400m Walk Recovery 3x1000m Bike with 1:1 Rest Recovery Skill WOW 10 Minutes Handstand Walk Practice Tabata Toes to Bar Tabata Chest to bar *alternating rounds of each movement for 8 rounds* Work on perfect hollow body for each 5 rounds as many strict ring muscle ups then +2 kipping. Rest...Read More

Front Squats 3 sets 2 reps, 3 sec pause each rep! 21 -15 – 9 DB Squat Clean Thruster 50’s/35’s DB Deadlift Med Ball Slam 20/14      Read More

9am- Olympic Lifting 10 am- Endurance 9am-11am- Open Gym   Endurance 30 Minute Running Clock 0:00-8:00 EMOM 100m Sprints 10:00-18:00 AMRAP 8 Minutes 200m Run 50 Double Unders 25 Situps 10 Box Jumps 30/24 20:00-30:00 1 Mile Run Max Burpees with Remaining TimeRead More

7 Min EMOM 1 Snatch +1 Hang Snatch + 1 OHS   Then..   1 Round For Time 400 Run 30 Wall Ball Shots, 20/14 21 Snatches, 95/63 20 Wall Balls 15 Snatches 10 Wall balls 9 Snatches 400m Run            Read More

WWPF   For  Time (40 min cap)   400m Firemans Carry, (Switch every 50m)   50 Pull-ups (partner hangs) 10 Rope Climbs (alt) 50 Planking Burpees (mix anyway)   400m Firemans Carry, (Switch every 50m)   25 Synchronized STRICT Pull-ups 10 Rope Climbs, (alt) 25 Synchronized Target Burpees   400m Firemans Carry, (Switch every 50m)...Read More

Dead Lift 3-3-3   Then:   6 Rounds of:   10 Hang Power Clean 95/63 10 Front Squats 95/63 10 Sumo Deadlift High Pulls 95/63 100 meter run   Post Loads and Times to ZEN and Comments:  Read More

Strict Press: 2RM 1 x M.E. DB burnout set 10-15 reps)   Then…   AMRAP 16 Minutes 5 Snatches, 135/93 5 Russian Twist, 20/14 5 Strict HSPU 100m Med Ball Run, 20/14   5 Snatches 10 Russian Twists 5  Strict HSPU 100m Med Ball Run   5 Snatches 15 Russian Twists, 20/14 5 Strict HSPU...Read More

EMOM 7 Minutes 2 Cleans 1 Jerk Then….. 150 Double Unders 75 KB Swings 53/35 50 Box Jumps 24/20 25 Clean and Jerks 165/113 Cash Out: 50/40 Cal Assault Bike Super Doug  Read More