Fitness In a Nutshell: Strength, Cardio, Strongman In Any Order: AMRAP 10 Minutes 5 Power Cleans 165/103 10 Box Jumps 24/20 ——2 Min Break—— AMRAP 10 Minutes: 200m Run 40 Double Unders —–2 Min Break—– AMRAP 10 Minutes: 100m Farmer Carry 70s/53s 100m Sandbag Carry    Read More

WWPF 10 min Ladder: 1-2-3-4-5…… Synchronized Snatch, 95/63 Synchronized Burpee over Bar   2 min rest    10 Min EMOM 10 Wall Ball Shots , 20/14 1 alt Rope climb *Partners Switch movement’s during same minute    2 min rest   10 min AMRAP Max Distance prowler, 135/90 * switch when needed    Top Gun Pre-order...Read More

Push Press   3-3-3   Then   14 Min AMRAP of:   200 Meter Run 3 Cycles of Dumbbell DT 50/35 12 Dumbell Deadlifts 9 Dumbbell Hang Cleans 6 Dumbbell Jerks   Post Loads and Rounds to Comments and ZEN  Read More

Deadlift (cycle 3): 3 x 5 @ 85% Weighted Dips: 3 x 5 (AHAP)   then…   Tabata – complete 8 rounds of 20s work / 10s rest of each exercise.  All 8 rounds of one exercise are to be performed before moving on Cal Bike V-ups Lateral Hurdle Jumps, 24/20 Sandbag G2S, 100/75  ...Read More

EMOM 7 Minutes 2 Clean 1 Jerk Then…. AMRAP 16 Minutes 3 Ring Muscle Ups 5 HSPU 7 Clean and Jerk 135/93 200m Run  Read More

Back squat 5-5-5 80-85% Then… 30-20-10 reps of DB Renegade Row 50’s/35’s DB Push-ups DB Squats For time.Read More

9 am- Olympic Lift Technique with Amie 10 am- Endurance with Amie 11:15 am- Yoga with Brantlee Endurance: In Any Order 1 Mile Run 2000m Row 60 Burpees 400m Farmer Carry 70s/53s (Heavy) 200 Double Unders 150 Air Squats  Read More

4 Min AMRAP: 25 American DB Swings 50/35lb 15 Burpees *Max 1-arm DB Snatches from the hang in remaining time.   Rest 1 min   4 Min AMRAP: 25 American Swings 15 Burpees *Max DB Clean and Jerks from the hang in remaining time.   Rest 1 min   4 min AMRAP 25 American Swings 15...Read More

WWPF   0:00 – 12:00 1RM Strict Press   12:00 –  Finish For Time: Complete reps of  12-10-8-6-4-2 DB Thruster, 50’s/35’s C2B Pull-up *Partners start on either Thrusters or pull-ups, switch and work down the ladder. Both partners complete the entire rep scheme for both movements before moving on.    Then, right into…   AbBlast...Read More

Hang Clean   2-2-2   Then:   Some Forearm Fury For Time:   21 Hang Cleans 95/63 9 Toes to Bar   17 Hang Cleans 115/83 13 Toes To Bar   13 Hang Cleans 135/93 17 Toes To Bar   9 Hang Cleans 155/103 21 Toes To Bar   (Cleans can be Power or Squat...Read More