1a.Bench Press: 4×4@90-93% *Max reps last set 1b. Bicep Curl: 4×6-8 (deadstops) Then…. “Mid-Week Mover” – 5 Rounds of 1 min stations (20 min) Turkish Get-ups Rotational Landmines Skull Crushers (1 or 2 db’s) L-Sit Rope Climb or L-Sit Pull-upRead more

Work 2 Heavy: Clean w/pause 2” off floor Then… Tuesday Chipper – 18 Min AMRAP 15 BMU 30 Cleans, 135/93 45 Box Jump Overs, 24″/20″ 60 Cal Row Max Distance Run W/Remaining Time(*50m incremements)Read more

Back Squat: 5×3@85% *add 5-10lb Then… Tabata: Complete 8 rounds of :20work/:10 rest of each exercise Air Squats Push-ups Sit-ups  LungesRead more

Olympic Lifting 1. Snatch w/pause 2” off floor: 4 x 1  2A: RDL: 4 x 6 2B. Zombie Squat: 4 x 6 Endurance Special “The Mindy WOD” – AMRAP 20 MIN 9 Deadlifts, 185/133 2 Rope Climbs 400m Ruck or Weighted Run Then, everyone together and the end of 20 MIN: 52 Burpees – b/c cancer hates burpeesRead more

Push Press: 3×5 Then… 5 Rounds 60 Double Unders 30 SA DB Push Press, 50/25 10 Sandbag Squats, 100/75Read more