EMOM 10 Min 10 wall Ball Shots, 20/14 3 Med Ball Pull-ups, 20/14   10-1 Single Arm DB Row, R Single Arm DB Row, L Barbell Curl   AMRAP 10 30 Alt Leg V-ups 20 Side Plank Raises (10/side), 25/15 :10 sec L-sit     Virtual (6am / 4pm) Single Leg Wall Sit: 3 x...Read More

EMOM 10 Minutes 2 Snatch Pulls + 1 Snatch Then…… 3 Rounds 50 Double Unders 40 DB Hang Snatch 50/35 30 Deficit Push Ups 45s/25s Virtual WOD: 7am, 12 Noon, 6pm a. Floor Press 3 x 10-15 per arm b. Renegade Row 3  x 10-15 per arm Then…… Burpee Annie 50-40-30-20-10 Double Under Sit Up...Read More

RDL: 3 x 5 1/2 Kneeling Arnold Press: 3 x 15   Then…   16 min Ladder 3 C2B Pull-ups (modify w/Jumping C2B or pull-ups) 3 OHS, 95/63   6 T2B 6 OHS   9 C2B Pull-ups 9 OHS   12 T2b 12 OHS   *Continue this pattern until time runs out   Virtual 6am/4pm)...Read More

15 Minutes to heavy set of  2 Cleans + 1 Jerk Then……..For Time: 20 Wall Climbs 400m Run 25 Power Cleans 135/93 400m Run 30  S2OH 135/93 400m Run Virtual WOD: a. Weighted Glute Bridge with 2 second pause at top 3xME b. Turkish Sit Up 3x ME Then…….. AMRAP 13 Minutes 10 Handstand Pushups...Read More

Back Squat:  5-5-5   Then…   AMRAP (o:00-3:00) 12 deadlifts, 155/103 12 box jumps, 24/30   AMRAP (5:00-8:00) 9 deadlifts , 205/133 9 box jumps   AMRAP (10:00-13:00) 6 deadlifts, 255/173 6 box jumps —————————————— Virtual (6am/4pm) bulgarian split squat: 3×12/leg SA High pulls: 3×10-12   12 min AMRAP 12 SA SDHP, right arm 12...Read More

9am- Weightlifting Technique with Amie 10:15am- Endurance with Amie Endurance WOD: AMRAP 18 Minutes 20 Ring Pullups 30 Push Press 45/33 40 Back Squat 45/33 400m Run *Must complete 75 burpees at some point during workout* AMRAP 18 Minutes 200m Run 20 Straight Leg KB Deadlift 200m Run 20 KB Snatch, RT 200m Run 20...Read More

Hang Power Snatch 1-1-1 Then…… Hang Snatch Elizabeth 21-15-9 Hang Power Snatch 115/83 Ring Dip Virtual WOD: 15 Minute Body Building AMRAP a. SA Pec Flies -20 per arm b. SA Reverse Flies- 20 per arm c. SA Hammer Curls- 20 per arm d. SA OH Tricep Extensions 20 per arm Then….. AMRAP 15 Minutes...Read More

10 Min AMRAP 4 Strict Med Ball Pull-ups, 20/14 8 Burpees over med ball , 20/14 12 Med Ball Sit-ups, 2o/14   10 Min Ladder (2-4-6-8-10-12….) SA Alt Kb Swing, 70/53 Alt Pistol   10 Min AMRAP 15 Thrusters, 75/45 60 Double Unders     Virtual (6am/4pm) Single Arm Row: 3 x 12-15 Side Plank...Read More

EMOM 10 Minutes 2 Snatch Pulls + 1 Snatch Then…… 27-21-15-9 Row or Ski Cal Toes to Bar Virtual WOD: a. Straight Leg Deadlift 3×20 b. Handstand Hold 3x ME Then…… 27-21-15-9 Pistols, alt Single Arm DB Clean and Press, alt Up Downs (burpee with no pushup) Fit4ALL- Bring a Friend for Free at 9am...Read More

RDL: 5 x 5 1/2 Kneeling Arnold Press: 3 x 10-15   Then…   For Time: 30 Box Jumps, 24/20 30 Deficit Push-ups, 45s/25’s 200m Weighted Plate Run, 45/25   25 Box Jumps 25 Deficit Push-ups 200m Weighted Plate run   20 Box Jumps 20 Deficit Push-ups 200 Weighted Plate run   15 Box Jumps...Read More