Back squat 6RM with 2 x 6 @ 97% 4 rounds :In 3 min 25/20 cal row, max DB Thrusters with remaining time. Rest 1 minute after each roundRead more

9am-Olympic Lift Technique with Amie 10am-Endurance WOD with Brian 11:15am- Yoga with Brantlee Endurance WOD Ring RowBarbara 5 Rounds 20 Ring Rows 30 Pushups 40 SitUps 50 Air Squats *400m Run or 500m Row after each roundRead more

Front Squat: establish a heavy triple    then…   For Time: 50 Double Unders 10 DB Hang Snatch, 50/35 50 Box Step-ups, 50/35   50 DU 20 DB Hang Snatch 40 Box Step-ups   50 DU 30 DB Hang Snatch 30 Box Step-ups   50 DU 20 DB Hang Snatch 20 Box Step-ups   50 DU 10 DB Hang Snatch 10 Box Step-upsRead more

15 Minutes to a Heavy Power Clean Then…… AMIE-Palooza AMRAP 15 Minutes 13 Wall Climbs 13 Power Cleans 155/103 13 Cal Ski 13 Toes Through Rings *Every 3 minutes 2 Rope Climbs Happy 26th birthday to Coach Amie!!!  Read more

Press 3×5 Increase Weight by 2% from last week.   RDL 3×8 Increase Weight by 2% from last week.   Then   For Time:   30 Overhead Squats (95/65) 10 Box Jumps (24/20) 20 Overhead Squats 20 Box Jumps 10 Overhead Squats 30 Box Jumps   Post Loads and Times to Zen and Comments:  Read more