Back Squat: 20 Min to Establish a 1RM   Then…   For Time: 10-8-6-4-2 Thrusters, 135/93 MU (modify w/Dip+Pull-ups)     Nicole and Megan’s Thruster Demo Virtual 6am / 4pm Bulgarian Split Squats: 3 x 15 rest 1-2 min between   Then…   30-20-10 SA Thrusters Russian Sit-upRead more

9am- Olympic Lift Technique with TJ 10:15 am- Endurance with TJ Endurance WOD: AMRAP 12 Minutes 20 KB Sumo Deadlift 15 KB Taters 10 KB Push Press per arm AMRAP 12 Minutes 400m Sprint 100m Walk 12 Minutes to complete, or get as far as you can 50 Burpee Pullups 50 Handstand Pushups or 75 Pike Pushups      Read more

FloorPress 3 x 10 Push-up: 3 x max effort *Treat this as a superset. Rest 2 -3 min after each round   Then…   3 rounds  400m ski or Row 21 toes 2 Rings 12 floor press, 155/93   Happy 43rd Birthday Jen Virtual 9am SA DB Chest fly SA DB Row *Use both arms if you have multiple dumbbells   Then…   3 min plank 50 lunges 25 push-ups   2 min plank 50 cossacks squats 25 SA bent over rows   1 min plank 50 push-ups 50 SA bent over rowsRead more

10-9-8-7-6-5-4-3-2-1 Deadlift, 225/153 Burpee Over Bar   *Cash Out 100 bicep curls , 45/33             The reaction when they program bicep curls ————————————————————- Virtual 6am/12noon Accumulate 5 min Wall Sit Then…..   10-9-8-7-6-5-4-3-2-1 SDHP HSPU      Read more

EMOM 10 Minutes 1 Snatch Pull 1 Snatch 1 Hang Snatch Then…… Kar-Annie 50-40-30-20-10 Wall Balls Double Unders Sit Ups Virtual WOD: 6am, 12 Noon a. Bicep Curl 3×20 b. Pushups 3x ME Then…….. 50-40-30-20-10 Double Under or Line Hop Sit Ups Mountain Climbers Fit4ALL: 9am Bring a Friend for Free! Medicine Ball Boot Camp 5 Rounds: 45s on, 15s rest, alternating movements every minute Med Ball Ground to Overhead Med Ball Russian Twist Med Ball Toe Taps (sprinter style, use arms) Med Ball Crunch Med Ball Squats      Read more