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

Deconstructed Dumbbell Jackie: 7 Rounds 250m Row 20 Alt DB Thrusters-Light weight 15 Ring RowsRead more

Pause Back Squat: 3-3-3 (2 sec pause) *Start with 90% of last cycles 3×5 weight   Then…     AMRAP 15 min 9-7-5 Power Clean, 135/83 HSPU *200m run after the completion of 9-7-5 rep scheme   virtual (6am/4pm) Bulgarian Split Squat: 3 x 15/leg Handstand Hold: 3 x 1:00   Then….   10-9-8-7-6-5-4-3-2-1 DB Clean (mix anyway) HSPURead more

9am Oly w/TJ 10:15am Endurance   Complete in ANY Order 300 Double Unders 150 Lunges 75/50 Cal Bike or Ski 50 SA Devils press, 50/35 25 Ring or Bar MU (modify with 50 Pull-ups & Push-ups)Read more

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