9am- Olympic Lift Technique with TJ 10:15 am- Endurance with TJ Endurance WOD: AMRAP 12 Minutes 20 KB Sumo Deadlift 15 KB Taters 10 KB Push Press per arm AMRAP 12 Minutes 400m Sprint 100m Walk 12 Minutes to complete, or get as far as you can 50 Burpee Pullups 50 Handstand Pushups or 75...Read More

FloorPress 3 x 10 Push-up: 3 x max effort *Treat this as a superset. Rest 2 -3 min after each round   Then…   3 rounds  400m ski or Row 21 toes 2 Rings 12 floor press, 155/93   Happy 43rd Birthday Jen Virtual 9am SA DB Chest fly SA DB Row *Use both arms...Read More

10-9-8-7-6-5-4-3-2-1 Deadlift, 225/153 Burpee Over Bar   *Cash Out 100 bicep curls , 45/33             The reaction when they program bicep curls ————————————————————- Virtual 6am/12noon Accumulate 5 min Wall Sit Then…..   10-9-8-7-6-5-4-3-2-1 SDHP HSPU      Read More

EMOM 10 Minutes 1 Snatch Pull 1 Snatch 1 Hang Snatch Then…… Kar-Annie 50-40-30-20-10 Wall Balls Double Unders Sit Ups Virtual WOD: 6am, 12 Noon a. Bicep Curl 3×20 b. Pushups 3x ME Then…….. 50-40-30-20-10 Double Under or Line Hop Sit Ups Mountain Climbers Fit4ALL: 9am Bring a Friend for Free! Medicine Ball Boot Camp...Read More

Single Leg Step-ups: 3 x 8 (no kick off) Strict Chin-ups: 3 x max reps   then…   1 Round For Time 1000m row 60 SA OH Lunges , 50/35 40 T2B 20 Wall Climbs —————————————- Virtual 6am/4pm Split Stance RDL: 3 x 15/leg Handstand Hold : 3 x 1:00+ then…   3 Rounds 1 Min...Read More

Hang Power Clean 2-2-2 Then….. AMRAP 18 Minutes 10 Muscle Ups 10 Hang Power Cleans 165/103 600m Run Virtual WOD: 6am, 12 Noon a. Kneeling SA Press 3 x15-20 b. Renegade Row 3 x 15-20 Then….. AMRAP 14 Minutes 20 Floor Press (10/arm) 20 Russian Twist (40 taps) 20 SA Thruster, alt 20 SL V...Read More

Pause Back Squat: 3-3-3  (2 sec pause)   Then…   For Time: 35 kB Swings , 70/53 35 box jumps, 30”/24” 25 KB swings 25 burpees 15 KB Swings 15 burpee box jumps ———————————————————————- virtual 6am/4p Bulgarian Split Squat : 3 x 15 Rest 1-2 min Then…. 50 Sa kB swings 50 burpees 40 SA...Read More

8am – Virtual Yoga w/Brantlee   9am Oly 1. Hang Snatch + 2 OHS (build to heavy) 2. 3 Pause Snatch Pulls: 3-3-3-3 over 80%   10:15 Endurance 35 min AMRAP 150 Double Unders 75 Air Squats 50 Push-ups 25 Pull-ups *Row, Run, or Ski 400m @ Min 5:00 , 10:00, 15:00, 20:00, 25:00, 30:00Read More

Lucky Linda with TJ- All weights can be scaled to % of max lifts! 7 Rounds 7 Deadlifts 275/183 7 Squat Cleans 205/133 7 Floor Press 165/103 7:30am doing stability carries 9am Virtual with Jenny- Saturday Chipper 50 KB Deadlifts 50 Air Squats 50 KB Swings 50 Cossack Squats 50 Pushups 50 Forward Lunges 50...Read More

3 Rounds 100m SA Overhead Carry, 70/53 15 Toes 2 Rings 15 HSPU   2 Rounds: 200m Ball Run, 20/14 30 Med Ball Sit-ups 30 Wall Ball Shots, 20/14   1 Rounds 60/50 Cal Bike or ski     Split Stance RDL: 3 x 15 Hollow Body Hold: 3 x max   Then…   12...Read More