EMOM 7 Minutes 3 Hang Cleans + 1 Jerk Then…… For Time 7 Muscle Ups 30 HSPU 7 Muscle Ups 30 Hang Power Cleans 155/103 7 Muscle Ups 30 Burpee Over Box 24/20      Read More

Back Squat 3-3-3 (85-90%)   Then…   15 min emom 1st min 5 Front Squats 165/108 2nd min 12 toes to bar 3rd min 12/10 call Fan Bike.  Read More

9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance: AMRAP 35 Minutes 20 Ring Rows 300m Run 25/20 Cal Bike 300m Run 30 Cal Row 300m Run 40 Single Arm DB Push Press 50/35 300m Run 50 Double Unders 300m Run 7 years of friendship at...Read More

Front Squat   2-2-2   Then   15 Min AMRAP of:   15 Box Jumps 10 Wall Balls 15 Med Ball Situps 10 Ring Dips   Post Loads and Times to ZEN and Comments:  Read More

WWPF 0:00 – 10:00 10 min EMOM Power Clean + hang Power Clean + Power Jerk   12:00 – Finish 60 Synchronized KB Swings, 53/35 60 Russian Twists  (Partner holds front plank) 4o Synchronized Kb Swings 40 Toes 2 Bar (partner hangs) 2o Synchronized KB Swings 20 Weighted V-ups, 20/14 (Partner holds L-Sit)   CASH...Read More

8am & 10am Classes, Open Gym 8-11 In Teams of 4: 2 people work at a time with a pet rock, 70lb/53lb. The rock must be held during the entire workout. For Time 300 pullups 400m Run 400 Pushup 400m Run 500 Air Squats 400m Run 600 DU 400m RunRead More

Deadlift: 3 x 1 @ 95% Dips: 3 x 3 AHAP   Then…     4 Min AMRAP Run 400m *Complete max hang cleans in remaining time, 135/93     2 min rest   4 Min AMRAP Run 400m *Complete max front squats in remaning time, 135/93   2 min rest   4 Min AMRAP...Read More

15 Minutes to a Heavy Snatch Then… 20 Minute Cap 200′ DB OH Lunge 50/35 60 DB Hang Snatch, alt 50/40 Cal Row 40/30 Cal Bike 30 Burpees over DB 15 Muscle UpsRead More

Back Squat 3 sets of 5 Then… 10 MIN EMOM Odd Min: As many SDHP’s as possible with a heavy KB 70/53+ Even Min: As many push-ups as possible Extra Credit 5 min AMRAP with an empty Barbell 5 Barbell Sit ups 5 Reverse Sit-upsRead More

9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance: 4 Rounds 10 Ring Dips 20 Pullups 30 Burpees 40 Lunges 600m RunRead More