EMOM 7 Minutes 3 Power Cleans (do not have to be unbroken) Then….. Tabata Fran Plus- 8 rounds 20s on:10s rest Thrusters 95/63 Pullups Assault Bike Read More
Back Squat 4 sets of 2 @90-95% of 1 rep max Then: 3 Barbell Walks of 20m at 100-130% of 1 rep max Then… 10 min EMOM 1st min As many SDHP’s as possible 70/53 2nd min As many Push-ups as possible In case you missed it, our own Jenny Butler took a Gold Medal...Read More
9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance : 4 Rounds 400m Run or Row 20 Med Ball Cleans 20 Med Ball Situps 200m Med Ball Carry Pre ordered hoodies are in!Read More
Power Clean 3-3-3-3 Then: 15 min Amrap of: 8 DB Snatches Alternating 50/35 6 One Arm DB Thrusters (3L/3R) 50/35 4 DB Weighted Pullups 50/35 Post Loads and Times to ZEN and Comments: Read More
WWPF Front Squat: 10 Rep Max Then.. For Time 60-40-20 -10 DB Hang Cleans, 50’s/35’s Russian Twists, 20/14 (Mix Anyway) Then, immediatly into… 7 Min AMRAP Max Cal Row *Partner holds Front Plank Are you Signed up? What are you waiting for! Read More
Push Press 3-3-3 Then: 7 Rds for time of: 7 Push Press (135/93) 7 Burpee Pullups 7 Front Rack lunges (135/93) 7 Box Jumps Post Loads and Times to ZEN and Comments: Read More
Bench Press: 3 x 3 Weighted Strict Pull-ups (3 sec pause): 3 x 3 Then… Complete the following in any order….. 5 min AMRAP 100 DU Max Rope Climbs in remaining time —–2 min break—— 5 min AMRAP 100 DU Max Wall Balls in Remaning Time, 20/14 —-2 min...Read More
EMOM 7 Minutes Snatch+Hang Snatch+OHS Then….. AMRAP 20 Minutes 10 Muscle Ups 20 Toes to Bar 30 Squat Snatch 95/63 40/30 Cal Bike 50 Cal Row The 5/6am crew cleaned up nicely for Maria’s weddingRead More
Back Squat 4 sets of 2 @90-95% of 1 rep max Then: 3 Barbell Walks of 20m at 100-130% of 1 rep max Then: EMOM x 12 1st min Max Effort Reps Bent over Alt KB Rows 53/35 2nd min Max Effort Reps Alt KB Push Press 53/35 3rd min Max Effort for Reps Lateral Box Jump...Read More
9 am- Olympic lift technique with Amie 10 am- Endurance with Brian 11:15- Yoga with Brantlee Endurance: AMRAP 35 Minutes 50 Double Unders 20 Burpees 20 Wall Balls 20 Situps *must row or run 2x 800m and bike 2x 30/20 Cal during workout* Read More
