Hang Power Clean 2-2-2 Then….. AMRAP 18 Minutes 10 Muscle Ups 10 Hang Power Cleans 165/103 600m Run Virtual WOD: 6am, 12 Noon a. Kneeling SA Press 3 x15-20 b. Renegade Row 3 x 15-20 Then….. AMRAP 14 Minutes 20 Floor Press (10/arm) 20 Russian Twist (40 taps) 20 SA Thruster, alt 20 SL V Up Fit4ALL: 9 am Bring a Friend for Free! AMRAP 30 Minutes 15 Barbell Roll Out 20 Box Dips 30 KB Sumo Deadlifts (no high pull) 1000m Run or 1600m Row        Read more

AMRAP 30 Minutes 15 Barbell Roll Out 20 Box Dips 30 KB Sumo Deadlifts (no high pull) 1000m Run or 1600m RowRead more

Pause Back Squat: 3-3-3  (2 sec pause)   Then…   For Time: 35 kB Swings , 70/53 35 box jumps, 30”/24” 25 KB swings 25 burpees 15 KB Swings 15 burpee box jumps ———————————————————————- virtual 6am/4p Bulgarian Split Squat : 3 x 15 Rest 1-2 min Then…. 50 Sa kB swings 50 burpees 40 SA kB swings 40 box jumps or tuck 30 SA kB swings 30 burpees 20 SA swings 20 box jumps or tuck 10 SA swings 10 burpees  Read more

8am – Virtual Yoga w/Brantlee   9am Oly 1. Hang Snatch + 2 OHS (build to heavy) 2. 3 Pause Snatch Pulls: 3-3-3-3 over 80%   10:15 Endurance 35 min AMRAP 150 Double Unders 75 Air Squats 50 Push-ups 25 Pull-ups *Row, Run, or Ski 400m @ Min 5:00 , 10:00, 15:00, 20:00, 25:00, 30:00Read more

Lucky Linda with TJ- All weights can be scaled to % of max lifts! 7 Rounds 7 Deadlifts 275/183 7 Squat Cleans 205/133 7 Floor Press 165/103 7:30am doing stability carries 9am Virtual with Jenny- Saturday Chipper 50 KB Deadlifts 50 Air Squats 50 KB Swings 50 Cossack Squats 50 Pushups 50 Forward Lunges 50 Sit Ups 50 Backward Lunges 50 Chair Dips 50 Goblet Squats  Read more