Pause Back Squat: 3-3-3  (2 sec pause)   Then…   For Time: 35 kB Swings , 70/53 35 box jumps, 30”/24” 25 KB swings 25 burpees 15 KB Swings 15 burpee box jumps ———————————————————————- virtual 6am/4p Bulgarian Split Squat : 3 x 15 Rest 1-2 min Then…. 50 Sa kB swings 50 burpees 40 SA kB swings 40 box jumps or tuck 30 SA kB swings 30 burpees 20 SA swings 20 box jumps or tuck 10 SA swings 10 burpees  Read more

8am – Virtual Yoga w/Brantlee   9am Oly 1. Hang Snatch + 2 OHS (build to heavy) 2. 3 Pause Snatch Pulls: 3-3-3-3 over 80%   10:15 Endurance 35 min AMRAP 150 Double Unders 75 Air Squats 50 Push-ups 25 Pull-ups *Row, Run, or Ski 400m @ Min 5:00 , 10:00, 15:00, 20:00, 25:00, 30:00Read more

Lucky Linda with TJ- All weights can be scaled to % of max lifts! 7 Rounds 7 Deadlifts 275/183 7 Squat Cleans 205/133 7 Floor Press 165/103 7:30am doing stability carries 9am Virtual with Jenny- Saturday Chipper 50 KB Deadlifts 50 Air Squats 50 KB Swings 50 Cossack Squats 50 Pushups 50 Forward Lunges 50 Sit Ups 50 Backward Lunges 50 Chair Dips 50 Goblet Squats  Read more

3 Rounds 100m SA Overhead Carry, 70/53 15 Toes 2 Rings 15 HSPU   2 Rounds: 200m Ball Run, 20/14 30 Med Ball Sit-ups 30 Wall Ball Shots, 20/14   1 Rounds 60/50 Cal Bike or ski     Split Stance RDL: 3 x 15 Hollow Body Hold: 3 x max   Then…   12 min ladder (1-2-3-4-5….) SA Devils Press, R SA Devils Press, L *10 lemon squeezes after each even round    Read more

EMOM 7 Minutes 2 Snatch Pulls + 1 Snatch Then……. For Time 1 Mile Run (Can sub row or ski) 50 Burpees 30 Snatch 135/93 Virtual WOD: 6am, 12 Noon a. Handstand Hold 3 x 60s b. Wall Sit 3 x 90s Then…… 21-15-9-6-3 KB Taters KB Push Press, rt KB Push Press, lt Toes to Bell Fit4ALL 9am- Bring a Friend for Free! C        Read more