With a Running Clock: 0:00-15:00 Bench Press 3-3-3 17:00-27:00 AMRAP 10 Minutes  10 Shuttle Runs 50’ DB Lunge (2db) 50s/35s 29:00-39:00 AMRAP 10 Minutes  15 GHD Sit-ups 15 Leg Raises 15 Russian Twists (30 taps)Read more

EMOM 15 Minutes  5  Deadlifts-Heavy 5-8 Strict Pull-ups or Chin Ups 45s HS Hold (freestanding or wall) Then…. AMRAP 5 Minutes  8/6 Cal Ski 15 Push Press 95/63 90s Break AMRAP 5 Minutes  8/6 Cal Bike  15 Wall BallsRead more

Work to a heavy complex: 1 Snatch Pull + 1 Snatch + 2 OHS Then.. For Max Reps: 1 Min Max Double Unders 1 Min Max Burpees over bar 1 Min Max Power Snatches, 75/53 2 Min Max Double Unders 2 Min Max Burpees over bar 2 Min Max Power Snatches 3 Min Max Double Unders 3 Min Max Burpees over bar 3 Min Max Power SnatchesRead more

Box Squat 6×3 Then…. Happy Birthday to Ara!!  55 Toes To Bar 55 Hand Release Pushups 55 Zercher Squats 95/63Read more

Olympic Lifting -2 Clean + 1 Front Squat: 5 sets Then…. -Pick your poison: Snatch Grip RDL: 5 x 5 or Overhead Squat: 5 x 3 ENDURANCE – Super Bowl Sunday 1st Half: 17 MIN AMRAP 30 Jumping Lunges 20 Push Press, 50’s/35’s 10 Jumping Pull-ups, (above max reach) *Bike 50/40 Cal @ some point during 2nd Half: 17 MIN AMRAP 30 Plate Ground 2 OH, 45/25 20 Plate Squats, 45/25 10 Plate Burpees *Ski 50/40 Calories @ some point duringRead more