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

Wacky Wiser Partner Friday 40 min AMRAP- “Cruise Control” 50’ Burpee Broad Jump Relay  4 Alt Rope climbs 100m Farmers Carry Relay, 70’s/53’s 6 Alt Wall Walks 200m Run Relay 8 BMU (mix anyway)Read more

Deadlift: Establish a 4 Rep Max Then, 1 x max reps @ 90% Then ….. The Chief 5 Rounds of 3-min amraps 3 power cleans, 135/93 6 Push-ups 9 Air Squats *1 min rest between roundsRead more