EMOM 7 Minutes 1 Power Snatch 1 Snatch Then….. For Time: 30 Burpee Muscle Ups or 50 Burpee Pullups *Every 2 Minutes, including at start of the workout, perform 2 Snatches 145/103 or 65% of 1 RM* Coach Amie is always watching          Read more

TWOW: 4 x 400m Sandbag Runs (weight of your choice) at RPE 8. Rest as needed between rounds to keep times within 5 seconds each round Then 4x400m run without sandbag, RPE 8, as fast as possible.  Rest as needed to keep times within 5 minutes Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45 sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict Pullups AND 5 Strict HSPU (both every minute) -5x100m Waiter’s Carry 53s/35s- not for time, for OH stability -5x Peg Board ascents -Tabata Toes to Bar- stay consistent for all 8 rounds -ME Unbroken C2B Pullups-1 attempt at max effort, then 3 rounds of 80% of max reps unbroken.  Rest as needed between sets No Muscle ups yet? Ring Work: 3×5 false grip strict ring pullups to...Read more

Back Squat: 3 sets of 1-1-1-1 (15 sec rest between each rep)  2 sec neg no pause fast up   Then…   12 Min EMOM 1st Min: 12/10 Cal Bike 2nd Min: 15 Box Jumps, 24/20 3rd Min: 2 Rope Climbs   Congratulations to Jenny for winning 1st Place at the Pan American Weightlifting Masters Meet in Orlando Florida this weekend  Read more

9am Oly 10am: Endur 11am: Yoga   Endurance: Complete the following in any order:   10 min EMOM 100m Sprint   2 min break   10 Min Ladder: 3-6-9-12…..and so on until time runs out Cal Row Burpee over rower   2 min break   10 Min AMRAP 30 Double Unders 20 Wall balls, 20/14 10 V-ups    Read more

Bench Press: 5 x 5 @ 80% of 1rm Alt DB Bicep Curls: 5 x Max Effort   Then….   For Time 21 OHS, 95/63 9 Ring MU or 18 Pull-ups 15 OHS 7 Ring MU or 14 Pull-ups 9 OHS 5 Ring MU or 10 Pull-ups  Read more