Annie: 50-40-30-20-10 Double Under Sit Up Then…… 25-20-15-10-5 Burpees Med Ball Cleans  Read more

RDL: 3 x 5 1/2 Kneeling Arnold Press: 3 x 15   Then…   16 min Ladder 3 C2B Pull-ups (modify w/Jumping C2B or pull-ups) 3 OHS, 95/63   6 T2B 6 OHS   9 C2B Pull-ups 9 OHS   12 T2b 12 OHS   *Continue this pattern until time runs out   Virtual 6am/4pm) Split Stance RDL: 3 x 15 1/2 Kneeling SA Press: 3 x 10   Then…   16 min Ladder Alt DB Snatch Russian TwistRead more

15 Minutes to heavy set of  2 Cleans + 1 Jerk Then……..For Time: 20 Wall Climbs 400m Run 25 Power Cleans 135/93 400m Run 30  S2OH 135/93 400m Run Virtual WOD: a. Weighted Glute Bridge with 2 second pause at top 3xME b. Turkish Sit Up 3x ME Then…….. AMRAP 13 Minutes 10 Handstand Pushups 20 DB Hang Clean 30 DB Push Press (15/arm) Fit4ALL-9am Bring a Friend for Free 8 x 1:00 Assault Bike/1:00 rest between each Then…. EMOM 8 Minutes 100m Sprint Then…… Cash Out: 8 Minute Plank Hold (running clock, hold as much as you can for 8 minutes)        Read more

8 x 1:00 Assault Bike/1:00 rest between each Then…. EMOM 8 Minutes 100m Sprint Then…… Cash Out: 8 Minute Plank Hold (running clock, hold as much as you can for 8 minutes)Read more

Back Squat:  5-5-5   Then…   AMRAP (o:00-3:00) 12 deadlifts, 155/103 12 box jumps, 24/30   AMRAP (5:00-8:00) 9 deadlifts , 205/133 9 box jumps   AMRAP (10:00-13:00) 6 deadlifts, 255/173 6 box jumps —————————————— Virtual (6am/4pm) bulgarian split squat: 3×12/leg SA High pulls: 3×10-12   12 min AMRAP 12 SA SDHP, right arm 12 tuck jump 12 SA SDHP , left arm 12 v-ups  Read more