8am- Virtual Yoga with Brantlee 9am- Weightlifting technique with Amie 10:15 am-Endurance with Amie Endurance WOD: Pick 1 of 2 workouts: Can break into rounds 1 Mile Run or Row 50 Handstand Pushups 100 Pistols 150 Pullups 1 Mile Run or Row OR…….. 1 Mile Run or Row 100 Pushups 200 Sit Ups 250 Air Squats 1 Mile Run or RowRead more

Bulgarian Split Squats: 3 x 10 *use double Kb, double Db or barbell Then…… 7 min Ladder (3-6-9-12….)Thruster, 95/63 Box Jump, 24/20 Then… 7 min ladder (3-6-9-12…) SDHP, 95/63 Burpee over barRead more

WWPF 80 Kb Snatches, 53/35 (Partner holds SA OH Carry, 53/35) 20 Synchronized Strict Pull-ups (Partner Hangs) 50/40 Cal Bike 60 Kb Snatches (Partner holds SA OH carry, 53/35) 15 Synchronized Strict Pull-ups 50/40 Cal Bike 40 Kb Snatches (Partner holds OH carry, 53/35) 10 Synchronized Strict Pull-ups (Partner Hangs) 50/40 Cal Bike 20 Kb Snatches (Partner holds OH carry, 53/35) 5 Synchronized Strict Pull-ups 50/40 Cal BikeRead more

EMOM 10 Minutes 1 Clean First Pull with 2 second pause 1 Clean Pull 1 Clean Then……… 2 Rounds 20 Power Clean 185/123 20 Sandbag Squats (Bear Hug) 100/75 20 HSPU Cash out: 1 More of each movement to make 41Read more

Step-ups: 3 x 8 / leg Bicep Curls: 60 Reps (split anyway) Then… 3 MIN AMRAP 20 Step-ups, 50’s/35’s Max Double Unders —————-2 min break————- 3 MIN AMRAP 30 DB Push Press, 50’s/35’s Max Double Unders —————–2 min break————— 3 MIN AMRAP 20 Step-ups, 50’s/35’s Max Double Unders —————-2 min break—————– 3 MIN AMRAP 30 DB Push Press, 50’s/35’s Max Double UndersRead more