Press 3×5 Increase Weight by 2% from last week.   RDL 3×8 Increase Weight by 2% from last week.   Then:   3 Rounds of:   20 OH Dumbbell Lunges 50/35 (10L/10R anyway) 30 Double Unders 20 Weighted Step Ups 50/35 (Alternating) 30 Double Unders   Post Loads and Times to Zen and Comments:  Read more

Fit4All: AMRAP 32 Minutes 50′ Monster Crawl (paint lid crawl) 20 Med Ball Cleans 20 Burpees onto plate 20 SDHP 20 Box Jumps 20 Cal Bike or 20 Cal Ski or 400m Run 9 Lay to Stand or 3 Rope Climbs Garret working on his abs        Read more

Close grip bench: 3 x 4 Strict Wt pull-ups: 3 x 3   Then…   10-9-8-7-6-5-4-3-2-1 KB swings, 53/35 Toes Through Rings HSPURead more

AMRAP Chipper: 30 Minutes 100 Bicycle Crunches 80 Mountain Climbers 60 Lunges-Add weight if advanced 40/30 Cal Bike, Ski or Row 20 Burpees to Target Rachel G  Read more

15 Minutes to a heavy Hang Clean Then…. 5-4-3-2-1 Hang Clean 165/113 Burpee Bar Muscle Up Then, immediately afterward: 75 Wall Balls in fewest sets possible 10’/9′ Annie Sakamoto finishing that pull!    Read more