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

3 Rounds 100m SA Overhead Carry, 70/53 15 Toes 2 Rings 15 HSPU   2 Rounds: 200m Ball Run, 20/14 30 Med Ball Sit-ups 30 Wall Ball Shots, 20/14   1 Rounds 60/50 Cal Bike or ski     Split Stance RDL: 3 x 15 Hollow Body Hold: 3 x max   Then…   12 min ladder (1-2-3-4-5….) SA Devils Press, R SA Devils Press, L *10 lemon squeezes after each even round    Read more

EMOM 7 Minutes 2 Snatch Pulls + 1 Snatch Then……. For Time 1 Mile Run (Can sub row or ski) 50 Burpees 30 Snatch 135/93 Virtual WOD: 6am, 12 Noon a. Handstand Hold 3 x 60s b. Wall Sit 3 x 90s Then…… 21-15-9-6-3 KB Taters KB Push Press, rt KB Push Press, lt Toes to Bell Fit4ALL 9am- Bring a Friend for Free! C        Read more

2 Rounds 1 Mile Run (can sub row or ski) 50 Burpees 30 Ring RowsRead more

Front Rack Step-ups: 3 x 8/leg (box ht above knee/no kick off) Strict Pull-ups: 3 x max effort   Then..   AMRAP 16 Minutes 60 Double Unders 40 Alt Pistols 20 SA DB Rows, 50/35   Virtual 6am/4pm SA Floor Press: 3 x 15 SA High Pulls: 3 x 15   Then….   16 min AMRAP 60 Double Unders (no jump rope? sub w/lateral jumps, penguin hops, mountain climbers) 40 Alt Leg V-ups 20 DB bent over rows          Read more