Bench Press: 4-4-4 Strict Pull-ups: 3-3-3 Then… 20 Min AMRAP 2000m Row or Ski AMRAP Ladder remaining time: 5-10-15-20….. Ring Push-up Box Jump, 24/20Read More

Pause Snatch 2-2-2 Then….. 7 Rounds 3 Ring Muscle Ups (5 pull/5push) 3 Snatch 145/103Read More

Front Squat: WK 4 2 x 6 @ 83% 2 x 4 @ 88% 2 x 2 @ 93% 1 x Max @73% HAPPY BIRTHDAY BERNADETTE 10 MIN AMRAP 53 Double Unders 15 Thrusters, 75/53 *EMOM 3 Burpees over barRead More

9am: Oly 10:15am: Endurance 4:30pm: Virtual Yoga Endurance 40 Min Running Clock (can do in any order) 5 Rounds 10 Alt Kb Snatch + Reverse Lunge 20 Goblet Squats 30 Alt box step-ups 4 Rounds 30 Cal Row or Ski 20 Burpees 10 Pull-ups 3 Rounds 30 Russian Swings 30 Sit-upsRead More

Deadlift 5-3-1 Then…. Every 2 minutes for 16 Minutes: Row 200m Max sandbag over shoulder with remaining time 100/75Read More

Running Clock “JT” 21-15-9 Strict HSPU Dip Push-up Then, complete reps in any order 100 Cossack Squat (add weight if needed) 100 Bicep Curl Then, complete of 10-8-6-4-2 Strict T2B Barbell Roll-OutRead More

EMOM 10 Minutes 2 Snatch Pulls + 1 Snatch Then…… Happy Birthday to Mike Ciunci!!! The Ciunci 47 47 Burpees 47 DB Snatch 50/35 47 Calorie Assault Bike 47 Alt Devil Press 50/35Read More

Bench Press: 6-6-6 Strict Pull-up: 3-3-3 Then… 21-15-9-6-3 Push Press, 115/73 Pull-ups *50 Double Unders after each roundRead More

Clean 1-1-1 Then……. Happy(ish) 51st Birthday to Ara!!!! Partition Reps Any Way: 51 Wall Balls 20/14 51 Box Jumps 30/24 51 Power Cleans 135/93 51 Toes to BarRead More

Front Squat: (last week Repeat) 2×6@80% 2×4@85% 2×2@ 90% 1x Burnout Set of 15+ @70% THEN… 12 min AMRAP 6 Ring Dips 9 Kb Swings, 70/53 12 OHS, 95/63Read More