Front Squat: (last week Repeat) 2×6@80% 2×4@85% 2×2@ 90% 1x Burnout Set of 15+ @70% THEN… 12 min AMRAP 6 Ring Dips 9 Kb Swings, 70/53 12 OHS, 95/63Read more

*Virtual Yoga will be at 12 Noon today!! 9am- Weightlifting Technique with TJ 10:15am- Endurance with TJ Endurance WOD: 0:00-5:00 Max Burpees 5:00-20:00 10 KB Snatch 53/35 20 KB Push Presses 30 Goblet Squats 20:00-30:00 30 Kb Lunges 53/35 20 KB SDHP 10 C2B Pullups 30:00-35:00 Max BurpeesRead more

Deadlifts: 3-3-3 Then… 18 min AMRAP 2 Muscle-ups or 4 Pulls/4 Pushes 4 Deadlifts, 275/173 12 Wall Ball Shots, 20/14Read more

“Wacky Wiser Friday“ AMRAP 10 – Lats ALL That 20 Single Arm Rows (kb or db) 15 Bicep Curls (barbell) 5 Strict Pull-ups AMRAP 10 – Calf -Ham -Quad Damn 20 Cyclist Squats, (kb or Db) 20 Single Leg RDL (Barbell) (10/leg) 20 Weighted Calf Raises (tempo) AMRAP 10 Min – Thee Ab Lab 30 Side Plank Raises (15/side) 20 Supine Plate Sit-ups https://www.youtube.com/watch?v=phn72o1qbRU 10 Rower PikesRead more

0:00-10:00 EMOM Snatch 3-3-3-2-2-2-1-1-1-1 12:00-18:00 Row or Ski 1000m AFAP Max Burpees with Remaining Time 20:00-30:00 AMRAP 10 Minutes 5 Snatch 115/73 10 T2B 15 Wall BallsRead more