RDL: 4 x 8 (3 sec neg/ 1 sec pause) *increase weight from last week Weighted Strict Pull-ups: 3 x 3 *complete max reps with no weight after each set 5 Rounds 15 Toes Through Rings 20 Lateral Box Jump Overs, 20″ 25 Russian KB Swings, 70/53Read more

EMOM 10 1 Snatch + 2 OHS Then… For Time – HBD Jen G! 46 Snatches, 95/63 400m Run 46 Burpees over Bar 400m Run 46 OHS, 95/63 400m RunRead more

Front Squat Week 4-Only increase if you made all of your reps last week Every 2 Minutes 2×6@83 2×4@88 2×2@93 1xME @73 (10+ reps) Then…. 10 Rounds, 30 seconds on, 30 seconds rest Pullups (jumping pullup scale) Double Unders *alternate rounds*Read more

Olympic Lift Technique Class: -Snatch First Pull + Snatch Pull + Snatch 5×1 -Clean First Pull + Clean Pull + Clean and Jerk 5×1 Endurance: AMRAP 35 Minutes 300m Run 10 KB Taters 12/8 Cal Bike 10 Sandbag Over Shoulder 200m Ski 10 Burpee Tuck JumpsRead more

Pick your Poison…. Running McGhee 30 Min AMRAP 5 Deadlifts, 275/183 13 Push-ups 9 Box Jumps, 24/20 *Run 400m @ 5:00, 10:00, 15:00, 20:00, 25:00 OR “Jerry” – For Time 1 Mile Run 2000m Row 1 Mile RunRead more