7:30 am and 9 am  In Any Order: AMRAP 13 Minutes 250m Row 15 Burpees Over Rower Then…. AMRAP 13 Minutes 15 Double KB Russian Swing 53s/35s 10 Double KB Push Press 5 Double KB Front Squats 100m Farmer Carry Virtual WOD: 9am 100 Bicep Curls to Arnold Press Then….. AMRAP 13 minutes 15 KB Deadlift 15 Russian Swings 15 Push Press per arm 15 Goblet Squats        Read more

EMOM 10 Min 10 wall Ball Shots, 20/14 3 Med Ball Pull-ups, 20/14   10-1 Single Arm DB Row, R Single Arm DB Row, L Barbell Curl   AMRAP 10 30 Alt Leg V-ups 20 Side Plank Raises (10/side), 25/15 :10 sec L-sit     Virtual (6am / 4pm) Single Leg Wall Sit: 3 x max Shoulder Lateral Raise: 3 x 10-15 per arm   Then….   3 Rounds 3 min wall sit 2 min side plank (1 min /side) 1 min handstand hold    Read more

EMOM 10 Minutes 2 Snatch Pulls + 1 Snatch Then…… 3 Rounds 50 Double Unders 40 DB Hang Snatch 50/35 30 Deficit Push Ups 45s/25s Virtual WOD: 7am, 12 Noon, 6pm a. Floor Press 3 x 10-15 per arm b. Renegade Row 3  x 10-15 per arm Then…… Burpee Annie 50-40-30-20-10 Double Under Sit Up *10 Burpees over abmat after each round* Fit4ALL: Bring a Friend for Free at 9am Annie: 50-40-30-20-10 Double Under Sit Up Then…… 25-20-15-10-5 Burpees Med Ball Cleans        Read more

Annie: 50-40-30-20-10 Double Under Sit Up Then…… 25-20-15-10-5 Burpees Med Ball Cleans  Read more

RDL: 3 x 5 1/2 Kneeling Arnold Press: 3 x 15   Then…   16 min Ladder 3 C2B Pull-ups (modify w/Jumping C2B or pull-ups) 3 OHS, 95/63   6 T2B 6 OHS   9 C2B Pull-ups 9 OHS   12 T2b 12 OHS   *Continue this pattern until time runs out   Virtual 6am/4pm) Split Stance RDL: 3 x 15 1/2 Kneeling SA Press: 3 x 10   Then…   16 min Ladder Alt DB Snatch Russian TwistRead more