Close Grip Bench Press: 3 x 8 (increase weight from last week) Weighted Strict Pull-ups: 3 x 3   Then… For Time 50′ OH Walking Lunge, 50/35 21 Toes 2 Bar 21 Box Jumps, 24/20 50′ OH Walking Lunge 18 T2B 18 Box Jumps 50′ OH Walking Lunge 15 T2B 15 Box Jumps 50′ OH Walking Lunge 12 T2B 12 Box Jumps 50′ OH Walking Lunge 9 T2B 9 Box Jumps 50′ OH Walking Lunge 6 T2B 6 Box Jumps 50′ OH Walking Lunge 3 T2B 3 Box Jumps  Read more

EMOM 7 Minutes- Work up heavy in the complex 1 Clean 1 Hang Clean 1 Jerk Then….. Happy 33rd Birthday to Aaron Flythe! 11 Rounds 3 Ring Muscle Ups 3 Power Cleans 185/123 3 JerksRead more

Back Squat 8RM with 2 sets x 8reps @ 95% of 8rm Then… 4 rds Kettlebell complex Complete 5 reps single arm each side with each movement. 53/35 Swing Snatch Clean Front rack Squat Push PressRead more

9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: AMRAP 30 Minutes 800m Run or 1000m Row 30 Burpees 20 Cal Bike or Ski 3 Rope Climbs or 15 Pullups or Ring Rows        Read more

Bi’s & Tri’s Swole Sesh Then… Goblet Squat “Sally” immediately into… “Helen” 3rds 400m run 21 KB swings 53/35 12 pull upsRead more