Back Squat: 5-5-5   Then…   For Time: Diane 21-15-9 Deadlift, 225/153 HSPU   Virtual (6am / 4pm) Single Leg RDL: 3 x 12 SA Seated Pike Press: 3 x 12   Then… For Time 42 SA Deadlift (21 per arm) 21 HSPU or push-ups 30 SA Deadlift (15 per arm) 15 HSPU 18 SA Deadlift (9 per arm) 9 HSPURead more

8am- Virtual Yoga with Brantlee 9am- Weightlifting Technique with TJ 10:15 am- Endurance with TJ AMRAP 12 Minutes 100m Front Rack Carries (2 KB or 2 DB) 100m Farmer Carries (2 KB or 2 DB) 400m Run AMRAP 12 Minutes 10 Burpees onto Plate 20 Plate Lunges 45/25 30  Plate Weighted Sit Ups 12 Minutes Run or Row as far as you can  Read more

15 Minutes to a heavy Clean and Jerk Then….. Macho Man– EMOM as long as possible 3 Powers Cleans 185/133 or 70% of part 1 3 Front Squats 3 Jerks   Virtual WOD- 9am 100 Bicep Curls 100 Pushups Then…… 21-15-9-6-3 DB Hang Snatch, rt DB OH Lunge, rt DB OH Lunge, lt DB Hang Snatch, lt      Read more

AMRAP 13 minutes 30 Box Step Overs, 50/35 20 SA Db/KB Row (10 per arm) 10 strict chin ups   AMRAP 13 minutes 200m Run Double Under Ladder (20-40-60-80….   For Time: Mid Line Mania 60 Side Plank Raises (30/side) 50 Russian Twists 40 Toes Through Rings   Virtual 6am/4pm   AMRAP 13 minutes 30 Box Step Overs, 50/35 20 SA Db/KB Row (10 per arm) 10 strict HSPU   AMRAP 13 minutes 30 Mountain Climbers Double Under Ladder (20-40-60-80….   For Time: Mid Line Mania 60 Side Plank Raises (30/side) 50 Russian Twists 40 Front Plank Marches  Read more

EMOM 10 Minutes 2 Snatch Pulls + 1 Snatch Then……. AMRAP 12 Minutes 5 Power Snatch 115/83 10 HSPU 15 Burpee Over Bar Kim and Nikki training for regionals in 2012!! Virtual WOD: 7am, 12 Noon, 6pm a. Stiff Leg Deadlift 3×20 b. Bulgarian Split Squat 3×10-15 Then……. AMRAP 12 Minutes 5 Bodyweight Man Makers 10 KB Taters 15 Backward Weighted Lunges Fit4ALL-9am, Bring a Friend for Free AMRAP 10 Minutes- Cardio 20 Burpees 50 Double Unders AMRAP 10 Minutes-Core 20 Single Leg Alt V Ups 30 Side Plank Hip Raises (15 per side) 40 Sit Ups AMRAP 10 Minutes-Legs 10 Goblet Squats 20 Cossack Squats 30 Weighted Backward LungesRead more