Olympic Lifitng -Power Snatch w/pause in catch, then finish into squat 70-80%/1×4 -Clean Pull + Clean from 2 inches off floor Build to heavy Endurance 12 Min AMRAP “Flight Simulator w/Burpees” Double Unders 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 *5 Burpees after each increment of DU 12 Min AMRAP “Karen” 150 Wall Ball Shots, 20/14 *Max Cal Bike w/remaining time 12 Min AMRAP “Mid Line Mania” 5 Strict T2B (sub=hanging knee ups) 10 GHD Sit-ups (sub=V-ups) 15 Side Plank Raises PER SIDE (pause @ top and slow eccentric)Read more

Bench Press 5 RM, then decrease weight by 10-15% for 2 Sets of Max Reps Then……… Complete as many rounds as possible in 12 minutes of: 10 right-arm dumbbell overhead squats5 bar muscle-ups10 left-arm dumbbell overhead squats15 toes-to-bars ♀ 35-lb DB ♂ 50-lb DB Virtual Nutrition Seminar with Amie at 11am!Read more

Whacky Sheldon/Jenny Partner Winter Olympics!! Biathlon: AMRAP 15 Minutes P1: 250m Ski P2: Accumulates max alternating pistols Bobsled: AMRAP 15 Minutes P1: Uphill Sled Push P2: Downhill Sled Push *alternate up/down as you wish Curling: Cash Out 75 Barbell Curls per personRead more

17 Min to find a heavy complex: 1 Snatch Pull (w/pause) + 1 Snatch Then… For Time: 400m Run or row 21 Power Snatches, 95/63 12 Burpees over bar 400m Run or row 15 Power Snatches 12 Burpees over bar 400m Run or row 9 Power Snatches 12 Burpees over barRead more

Strict Press: 1-1-1 L Sit 3xME Then……. Happy? 52nd Birthday to Ara! 52 Sit Ups 52 Push Ups 52 Double DB Front Squats 50s/35s 52 Toes to Bar 52 Double DB Push Press 50s/35s 52 Wall Balls 52 Sit UpsRead more