Back Squat 3 sets of 5 at 88-90% of 1RM Then: 12 EMOM 1st min DB Burpee Box Step Over 20/16″ box 35/20DBs 2nd min Russian Twists 20/14 3rd min Bear CrawlRead More

10 am- Olympic Lifting 11am- Endurance 5 Rounds 600m Run (must run 2 laps) 7 Strict Pullups 10 Pushups 20 Jumping LungesRead More

The whole workout will be outside.  Bring your water bottles The Hills Have Eyes 6 Rounds 150m Hill Run 20 Medicine Ball Cleans 20/15 20 KB Swings 53/35 finish 400m loop after each round *workout ends when you have carried your med ball and kb back inside*  Read More

WWPF   0:00 – 8:00 Establish a max hang snatch   10:00 – 18:00 8 Min AMRAP Max burpee Ring Muscle Ups Partner Rows for Cal (Add Calories and Burpee MU for a total score)   20:00 – 30:00 10 Min ladder: 2-4-6-8-10……. Alt Power Snatch, 135/93 Synchronized Pistols    Read More

Front Squats 2-2-2   Then   50 Box Jumps 200 Meter Run 21 Thrusters (95/63) 200 Merter Run 21 Thrusters (95/63) 200 Meter Run 50 Box Jumps   Post Loads and Times to Zen and Comments:    Read More

Press: 3-3-3   Then…   For Time 50 Double Unders 10 Deadlifts, 275/203 15 Wall ball Shots, 20/14   40 Double Unders 8 Deadlifts 15 Wall Ball Shots   30 Double Unders 6 Deadlifts 15 Wall Ball Shots   20 Double Unders 4 Deadlifts 15 Wall Ball Shots   10 Double Unders 2 Deadlifts 15...Read More

10 Minutes to a heavy Power Clean Then… AMRAP 7 Minutes 3 Power Clean 185/133 30 Double Unders Rest 3 Min AMRAP 7 Minutes 7 Strict Pullups 7 Strict HSPU Rest 3 Minutes AMRAP 7 Minutes 100m Run 10 Burpees  Read More

Back Squat: 5-5-5 (85%)   Then…   10 min AMRAP 10 DB or KB Cleans, 50/35 10 Knees to Elbows 10 Tall Kneeling to Stand, 50/35Read More

10am- Olympic Lifting 11am- Endurance   1000m Run 15 Goblet Squats 53/35 15 SDHP 53/35 800m Run 15 Goblet Squats 53/35 15 SDHP 53/35 600m Run 15 Goblet Squats 53/35 15 SDHP 53/35 400m Run 15 Goblet Squats 53/35 15 SDHP 53/35 200m Run 15 Goblet Squats 53/35 15 SDHP 53/35  Read More

Bench Press 3-3-3 Then… Donkey Kong 21-15-9 Burpees KB Swing 53/35 Box Jumps 24/20 *After each movement, scale monkey bars and run uphill and back down.  Sub with 5 ring rows after each movementRead More