WOD

Snatch 1-1-1 Then…… 3 Rounds 10 Bar Muscle Ups 15 Snatch 115/73 20 Box Jump Over 24/20

Front Squat: 5-5-5 (80-85%) Then… 4 Min AMRAP 25 Front Squats, 95/63 Max SA Deadlift Burpees, 50/35 ——— 2 min rest——— 4 Min AMRAP 20... Read More

8am- Virtual Yoga with Brantlee 9am- Weightlifting Technique with Amie 10:15 am- Endurance with Amie Endurance WOD: In Any Order: Jackie 1000m Row 50 Thrusters... Read More

Old (WO)Man Strength Sumo Deadlift 3-3-3 Then……. AMRAP 17 Minutes 10 KB SA Floor Press (5 per arm) 70/53 15 SA KB Sumo Deadlift 20... Read More

Flight Simulator (15 min cap) 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Then… 15 min AMRAP 5 Sandbag Ground 2 Over Shoulder, 100/75 10 Wall Ball Shots, 20/15 15 Sit-ups

10 Minutes of Handstand Practice- Static Holds, Walks, Freestanding Then…. 10-9-8-7-6-5-4-3-2-1 Clean and Jerk- weight increases as reps decrease *2 Ring Muscle Ups after each... Read More

Box Step-ups: 3 x 10 Bicep Curls: 3 x 10 Then… IN ANY ORDER 3 Rounds 200m Run 20 Box Jumps 2 Rounds 15/10 Cal... Read More

Work up to moderate to heavy weight in the unbroken complex: 2 Snatch Pulls + 1 Snatch + 1 Hang Snatch Then….. No Break Between... Read More

Front Squat: 5-5-5 (78-83%) Then… For Time 42 Hang Power Cleans, 115/73 42 Toes 2 Bar 42 Shoulder 2 OH, 115/73 42 HSPU

Virtual Yoga: 8am w/Brantlee Oly: 9am w/TJ Endurance: 10:15am w/TJ Endurance: 5 Rounds 40 Double Unders 300m Run 25 Air Squats 200m Run 15 Push-ups... Read More