15 Minutes to heavy set of  2 Cleans + 1 Jerk Then……..For Time: 20 Wall Climbs 400m Run 25 Power Cleans 135/93 400m Run 30  S2OH 135/93 400m Run Virtual WOD: a. Weighted Glute Bridge with 2 second pause at top 3xME b. Turkish Sit Up 3x ME Then…….. AMRAP 13 Minutes 10 Handstand Pushups 20 DB Hang Clean 30 DB Push Press (15/arm) Fit4ALL-9am Bring a Friend for Free 8 x 1:00 Assault Bike/1:00 rest between each Then…. EMOM 8 Minutes 100m Sprint Then…… Cash Out: 8 Minute Plank Hold (running clock, hold as much as you can for 8 minutes)        Read more

8 x 1:00 Assault Bike/1:00 rest between each Then…. EMOM 8 Minutes 100m Sprint Then…… Cash Out: 8 Minute Plank Hold (running clock, hold as much as you can for 8 minutes)Read more

Back Squat:  5-5-5   Then…   AMRAP (o:00-3:00) 12 deadlifts, 155/103 12 box jumps, 24/30   AMRAP (5:00-8:00) 9 deadlifts , 205/133 9 box jumps   AMRAP (10:00-13:00) 6 deadlifts, 255/173 6 box jumps —————————————— Virtual (6am/4pm) bulgarian split squat: 3×12/leg SA High pulls: 3×10-12   12 min AMRAP 12 SA SDHP, right arm 12 tuck jump 12 SA SDHP , left arm 12 v-ups  Read more

9am- Weightlifting Technique with Amie 10:15am- Endurance with Amie Endurance WOD: AMRAP 18 Minutes 20 Ring Pullups 30 Push Press 45/33 40 Back Squat 45/33 400m Run *Must complete 75 burpees at some point during workout* AMRAP 18 Minutes 200m Run 20 Straight Leg KB Deadlift 200m Run 20 KB Snatch, RT 200m Run 20 KB Snatch, LT 200m Run KB Push Press, RT 200m Run KB Push Press, LT Come learn lifting technique from this strong lady!      Read more

Hang Power Snatch 1-1-1 Then…… Hang Snatch Elizabeth 21-15-9 Hang Power Snatch 115/83 Ring Dip Virtual WOD: 15 Minute Body Building AMRAP a. SA Pec Flies -20 per arm b. SA Reverse Flies- 20 per arm c. SA Hammer Curls- 20 per arm d. SA OH Tricep Extensions 20 per arm Then….. AMRAP 15 Minutes 50 High Knees or 50 Mountain Climbers 30 Chair Dips 50 Jumping Lunges 30 Renegade Rows  Read more