1&1/4 Front Squat 5 x 5  @ 70-75% of 1 rep max   Then…   8 Min AMRAP Ladder: 1-2-3-4-5-….. Complete by climbing a ladder  starting with 1 rep and increasing by 1 until time runs out Burpee Box Jump, 24/20 R  arm DB clean & Jerk , 50/35 L arm DB Clean & Jerk,...Read More

9 am – Olympic Lift Technique Class 10 am- Endurance 11:15 am- Yoga with Brantlee Endurance: In Any Order 2 Mile Run 50 Burpees 2000m Row 200 Double UndersRead More

Bench Press 1 RM Then…. 21-15-9 Dumbbell Burpee Box Step Up and Over 50s/35s (regional style, 2 dumbbells or 2 KB) 24/20 DB Thruster 50s/35s *200m Run after each round* DB Box Step Up and Over    Read More

WWPF 400m Run (Partner 1) / 400m Row (Partner 2) 50 Front Rack Lunges, 95/63 (mix anyway) 30 Synchronized Hurdle Jumps, 24/20 42 Pull-ups, (mix anyway/partner hangs) 400m Row (Partner 1) / 400m Run (Partner 2) 40 Front Rack lunges 20 Synchronized Hurdle Jumps 30 C2B Pull-ups (mix anyway / Partner hangs) 400m Run (Partner...Read More

Over Head Squat 2-2-2   Then:   15 Min of:   800 Meter Run   Then with remaining time Complete AMRAP of:   12 Wall Balls 10 Pushups 8 Alternating DB Snatch 50/35   Post Loads and Times to Zen and Comments:  Read More

RDL: 3 x 8 Strict Pull-ups: 3 x max effort   Then…   For Time: 3 Round of DT, 135/83 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks   2 Rounds of DT, 155/103 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks   1 Round of DT, 185/123 12 Deadlifts 9 Hang Power...Read More

EMOM 7 Minutes 2 Snatch High Pulls 1 Snatch Then….   Nate Plus AMRAP 20 Minutes 2 Muscle Ups 4 Snatch 155/103 8 HSPU *50 Double Unders every 5 Minutes (0:00, 5:00, 10:00, 15:00) Jess D working on handstands  Read More

Re-Test 1 Rep Max Back Squat   Then:   With a 15 min clock 5 Rounds of : 2min AMRAP’s 7 Burpees 2 x 10m shuttle run Max Burpees in remaining time of the 2 min Rest 1 min   See our facebook post for ore info!Read More

9am Oly Lifting Technique 1) Jerk Mechanics Breakdown (group barbell review) 2) Power Clean + 2 Pause Jerks @ 75% of best C&J) 3) Jerk Drives @ 100 – 110%   10am Endurance For time: 1 mile run 1o Rounds 5 T2B 10 Pushups 15 DU 1 mile Run   11:15am Yoga BUY PUNCH CARD...Read More

Power Cleans 3-3-3   Then:   5 Rounds of:   21 Double Unders 15 Pullups 9 Clean and Jerks (135/93)   Post Loads and Times to ZEN and Comments:  Read More