Back Squat: 5-5-5   Then…   5 Rounds for Time (20 min cap) 8 Chest 2 Bar Pull-ups 12 Deadlifts, 185/123 16 Wall Ball Shots, 20/14 200m Med Ball Run, 20/14   Virtual (6am/4pm) Single Leg RDL: 3 x 10-15 Tempo Push-ups: 3 x Max (3 sec neg, 1 sec pause)   Then…   3 Rounds 30  Floor Press (15 per arm) 30 Side Plank Raises, (15 per side ) 30 SDHP                  Read more

AMRAP 35 minutes-Movements can be done in any order every round 800m Run 100 Double Unders 100 Lunges 50 Jumping Jacks 50 Pushups *Must Bike 100/70 Cal (can be broken into sets) at some point during workout Happy birthday to endurance regular, Trish!!  Read more

Front Squat: 5-5-5   Then…   FOR TIME: 400m Run 21 Kb Swings, 70/53 21 Burpee Pull-ups   300m Run 21 Kb Swings 15 Burpee Pull-ups   200m Run 21 Kb Swings 9 Burpee Pull-ups   Virtual 9am Bulgarian Split Squat:3 x 10-15 1/2 Kneeling SA High Pulls: 3 x 10-15   Then…   For Time 50-40-30-20-10 Split Jump Lunges Alt Leg V-ups              Read more

12 min AMRAP 6 Strict Pull-ups 12 Alt SA DB Hang Squat Cleans, 50/35 18 Lateral Box Step-overs, 50/35   ——-Rest 2 minutes———-   12 min AMRAP 6 Strict HSPU 12 SA Alt Devils Press, 50/35 18 Cal Row   ———-Rest 2 minutes———   For Time  Mid Line Mania Finisher: 3 min Front Plank, 45/25 2 min Hollow Body Hold 1 min L-Sit (elevate with plates/ Modify with hanging 1/2 L- Sit   Virtual 6am/4pm 12 min AMRAP 6 Strict HSPU 12 SA Alt Devils Press 18 Reverse weighted Lunges Then… For Time  Mid Line Mania Finisher: 3 min Front Plank, 45/25 2 min Hollow Body Hold 1 min L-Sit (elevate with plates/ Modify with hanging 1/2 L- Sit  Read more

15 Minutes to a Heavy Hang Snatch Then……. The Squirt 5 Rounds 12 Snatch Grip Deadlifts 115/83 9 Hang Power Snatch 6 OHS Happy birthday, Squirt!!!   Virtual WOD: 7am, 12 Noon, 6pm 100 Bicep Curls 10 I,T, Y every time you break Then……. Tabata Something Else-8 Rounds of each movement Pushup Sit Up Air Squat (Bottom to Bottom) Mountain Climber Fit4All- 9am (Bring a Friend for Free) Emily 10 rounds for time of: 30 double-unders 15 pull-ups 30 squats 100-m sprint Rest 2 minutesRead more