EMOM 10 Minutes 1 Clean Pull 1 Clean 1 Jerk Then……. 500m Row or Ski 5 Clean and Jerk 155/103 400m Row or Ski 4 Clean and Jerk 185/113 300m Row or Ski 3 Clean and Jerk 205/133 200m Row or Ski 2 Clean and Jerk 215/143 100m Row or Ski 1 Clean and Jerk 225/153   Virtual WOD: 6am and 12 Noon a. Lying Lat Pullover 3 x 10-15 b. Front Raise to Lateral Raise 3 x 10-15 c. Supermen 3 x 20 with a 2 second pause Then……. AMRAP 15 Minutes 20 Cyclist Squats (add weight if advanced) 20 Side Plank Raises 20 DB Hang Squat Clean 20 Stiff Leg Deadlifts Fit4ALL with Jenny at 9am! 500m Row 500m Run 400m Row 400m Run 300m Row 300m Run 200m Row 200m Run 100m Row 100m Run Then……. 3 Rounds 20 Turkish Sit Ups (light) 30 Bicycle Crunches 40...Read more

For Time: 500m Row 500m Run 400m Row 400m Run 300m Row 300m Run 200m Row 200m Run 100m Row 100m Run Then……. 3 Rounds 20 Turkish Sit Ups (light) 30 Bicycle Crunches 40 SupermenRead more

Back Squat: 20 Min to Establish a 1RM   Then…   For Time: 10-8-6-4-2 Thrusters, 135/93 MU (modify w/Dip+Pull-ups)     Nicole and Megan’s Thruster Demo Virtual 6am / 4pm Bulgarian Split Squats: 3 x 15 rest 1-2 min between   Then…   30-20-10 SA Thrusters Russian Sit-upRead more

9am- Olympic Lift Technique with TJ 10:15 am- Endurance with TJ Endurance WOD: AMRAP 12 Minutes 20 KB Sumo Deadlift 15 KB Taters 10 KB Push Press per arm AMRAP 12 Minutes 400m Sprint 100m Walk 12 Minutes to complete, or get as far as you can 50 Burpee Pullups 50 Handstand Pushups or 75 Pike Pushups      Read more

FloorPress 3 x 10 Push-up: 3 x max effort *Treat this as a superset. Rest 2 -3 min after each round   Then…   3 rounds  400m ski or Row 21 toes 2 Rings 12 floor press, 155/93   Happy 43rd Birthday Jen Virtual 9am SA DB Chest fly SA DB Row *Use both arms if you have multiple dumbbells   Then…   3 min plank 50 lunges 25 push-ups   2 min plank 50 cossacks squats 25 SA bent over rows   1 min plank 50 push-ups 50 SA bent over rowsRead more