AMRAP 30 Minutes 30 Pushups 30 Cal Bike 30 Box Jumps 24/20 30 Weighted Backward Lunges off of a plate 35/25lbs *Must run 1 mile at some point during workout*  Read more

10 min EMOM 1 Squat Clean + 1 Jerk *increase weight from last week   Then…   “Fran Obstacle Debacle” For Time: 21-15-9 Thruster, 95/63 Pull-up   Min 1:00: 30 Double Unders Min 3:00: 7 Burpees over bar Min 5:00: 30 Double Unders Min 7:00: 7 Burpees over bar *Continue this pattern until you complete Fran Virtual WOD: 6am/4pm 1/2 Kneeling Press: 3 x 10-15 Hollow Body Holds: 3 x 1:00   then…   42-30-18 SA DB Thruster SDHP Bicycle Crunch  Read more

Virtual Yoga: 8am Oly : 9am Enduro: 10:15am   Inside WOD AMRAP 18 min  CASH IN: 2k Row or Ski   Then, AMRAP w/remaining time…   15 Plate Burpees 30 OH Plate Lunges, 45/25   ———————–5 min break—————————–   Outside WOD AMRAP 18 min 100m SA OH Carry (switch arms at 50m) 200m SA Farmers Carry (switch arms at 100m) 300m Run            Read more

Classes at 7:30am and 9am.  Virtual Class at 9am The whole workout will be outside.  Bring a water bottle. The Hills Have Eyes-The whole workout will be outside.  Bring a water bottle. 6 Rounds 150m Hill Run 20 Medicine Ball Cleans 20/15 20 KB Swings 53/35 finish 400m loop after each round *workout ends when you have carried your med ball and kb back inside* Virtual WOD: Virtual Hills Have Eyes 6 Rounds 15 Burpees 20 KB Taters 50 Jumping JacksRead more

Hang Clean: 1-1-1 (all working sets >90%)   Then…   FOR TIME: 400m Run 21 Hang Cleans, 135/93 21 Toes 2 Bar   400m Run 15 Hang Cleans, 165/113 15 Toes 2 Bar   400m Run 9 Hang Cleans, 185/123 9 Toes 2 Bar   Virtual WOD (6am/4pm) Bulgarian Split Squats: 3 x 10-15 per leg Skull Crushers: 3 x 10-15   Then…   For Time 100 Double Unders 42 SA DB Hang Cleans 30 Russian Twists   100 DU 30 SA DB Hang Cleans 30 Russian Twists   100 DU 18 SA DB Hang Cleans 30 Russian Twists      Read more