5 Rounds – For Quality (15 min cap) 4 Barbell Roll Outs 8 Barbell Bent Over Rows (manage weight for control and unbroken) 12 Reverse Barbell Lunges, 45lb plate height   Then…   15 Min EOMOM 1st Min: 10/8 Cal Ski 2nd Min: 12 Wall Ball Shots, 20/14 3rd Min: 12 Russian Twists, 20/14   Then…   6 min Finisher 2 min max wall sit 2 min max handstand hold 2 min max Hang   Virtual 6am/4pm   Single Leg RDL or Split Stance: 3 x 10-12 Single Arm HighPull: 3 x 10   Then…   AMRAP 13 Minutes 50 DU (modify w/singles or lateral jumping) 30 KB/DB Swings 10 Push-ups (3 sec tempo)Read more

15 Minutes to a Heavy Snatch Then…… Burpee Amanda 9-7-5 Burpee Muscle Ups (Scale to 21-15-9 Burpee Pullups) Hang Snatch (squat) 115/83 Virtual WOD: 6am, 12 Noon, 6pm a. Front Raise to Lateral Raise 3×15-20 per arm b. Turkish Sit Up to Toes to Bell 3×15 Then…….. 3 Rounds 1 Minute Wood Choppers, Rt 1 Minute Box Jumps or Tuck Jumps 1 Minute Wood Choppers, Lt 1 Minute Burpees Fit4ALL 9 am: Bring a Friend for Free AMRAP 30 Minutes 20 Barbell Roll Outs 30 Burpees Over Bar 40 DB Push Press (20/arm) 50 DB Split Squats (25 right, then 25 left) *Must run 1 mile or Row 2000m at some point*      Read more

AMRAP 30 Minutes 20 Barbell Roll Outs 30 Burpees Over Bar 40 DB Push Press (20/arm) 50 DB Split Squats (25 right, then 25 left) *Must run 1 mile or Row 2000m at some point*Read more

1a. Single Leg RDL: 3×8-12 *modify w/Split stance 1b. Dips: 3×8-12 *modify w/feet supported   Then…   For Time:   400m run 15 Ring Dips (modify w/close grip pushups) 21 Deadlifts, 225/153   400m run 15 ring dips 15 deadlifts   400m run 15 ring dips 9 deadlifts Having Aches or pains? Ask to have a mobility / flexibility assessment —————————————-————————- Virtual 6am/4pm single leg wall sit: 3x:30-1:00 chair dips: 3×15-20   Then… 21 single leg squats , R leg 30 chair dips 21 single leg squats , L leg   15 Single leg squats, R 20 chair dips 15 single leg squats, L   9 single leg squats, R 10 chair dips 9 single leg squats      Read more

15 Minutes to a Heavy Clean Then…… Deconstructed Jackie AMRAP 18 Minutes 500m Row 25 Thrusters 45/33 15 Pullups   Virtual WOD: 6am, 12 Noon, 6pm a. Straight Leg Deadlift 3×20 b. Floor Press 3×15-20 per arm Then…… Virtual Down and Up Jackie 100 Mountain Climbers 50 DB Thrusters 30 Renegade Rows per Arm 50 DB Thrusters 100 Mountain Climbers Fit4ALL: 9am Bring a Friend for Free Deconstructed Dumbbell Jackie: 7 Rounds 250m Row 20 Alt DB Thrusters 15 Ring Rows  Read more