WOD

Work up to moderate to heavy weight in the unbroken complex: 2 Snatch Pulls + 1 Snatch + 1 Hang Snatch Then….. No Break Between... Read More

Front Squat: 5-5-5 (78-83%) Then… For Time 42 Hang Power Cleans, 115/73 42 Toes 2 Bar 42 Shoulder 2 OH, 115/73 42 HSPU

Virtual Yoga: 8am w/Brantlee Oly: 9am w/TJ Endurance: 10:15am w/TJ Endurance: 5 Rounds 40 Double Unders 300m Run 25 Air Squats 200m Run 15 Push-ups... Read More

Snatch: 15 min to heavy single then.. 3 MIN AMRAP 12 Pull-ups 12 Burpee over bar Max Thrusters in remaining time, 95/63 REST 1 MIN... Read More

10 Min of Deadlift warm-up Then… 16 min AMRAP 3 Deadlift, 225/153 5 Toes 2 Bar 10/7 Cal Bike or Ski 15 Wall Ball Shots,... Read More

15 Minutes to a heavy Clean Then……In Any Order: 1000m Run 150 Situps 100 Double Unders 50/40 Cal Ski 25 Power Cleans 155/103

Single Leg RDL: 3 x 10 DB Skull Crusher: 3 x 10 Then… 3 Rounds 21 Kb Swings, 70/53 200m SA Farmers Carry , 70/53... Read More

EMOM 10 Minutes 2 Snatch Pulls 1 Power Snatch Then…..In any order: AMRAP 8 Minutes 10 Devil Presses 2×35/2×50 10 Box Step Up and Over... Read More

Front Squat: 5-5-5 (75-80%) Then… For Max Reps 3 min: Max Squat Cleans, 135/93 3 min: Max MU 2 min: Max Squat cleans 2 min:... Read More

8am- Virtual Yoga with Brantlee 9am- Olympic Lift Technique with Amie 10:15am- Endurance with Amie Endurance: 5 Rounds 20 Push Press 45/33 20 Back Squats... Read More