EMOM 7 Minutes 2 Cleans + 3 Front Squats Then…. 3 Rounds 50 Double Unders 25/20 Cal Bike or Ski 10 Squat Cleans 155/103 The Triplets: Benny, Nicola and Trish!Read more

Back Squat add 20lbs to 1 RM, then calculate 90% 1 x 5 @ 75% 1 x 3 @ 85% 1 x 1+ @ 95% Then… 21-15-9 Reps DB Power Cleans 50/30s Handstand Push-Ups Rest 2min. 9-15-21 DB Push Press BurpeesRead more

TWOW: 2 Mile run RPE 7 Then, 10x 100m striders at RPE 5 Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45sec 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) -10x Legless Rope Climb, V sit if legless are easy -ME Unbroken Bar Muscle Ups No Muscle ups yet? Ring Work: 3×5 false grip strict ring pullups to chest, 3×10 ring dips with 2 second pause at bottom, 3×10 low ring banded muscle ups Bar Muscle up 3×5 kip to hip Extra WOD: Smackie 1000m Row 50 Wall Balls 30 Burpee Bar Muscle UpsRead more

9am- Olympic Lift Technique with TJ 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: In Any Order AMRAP 12 Minutes 200m Sprint/100m jog or 250m Row Sprint/125m Row paced or 10/8 Cal Bike or Ski Sprint/5/4 Cal paced AMRAP 12 Minutes 30 Wall Balls 20 DB or KB Snatch 50/35 10 Toes to Bar AMRAP 12 Minutes 15 Burpees 50 Double Unders  Read more

Deadlift (add 20lb x 90%) 1 x 3 @ 70% 1 x 3 @ 80% 1 x 3+ @ 90%   Then…   Amanda 9-7-5 Ring MU Squat Snatch, 135/83   Then….   15-10-5 Strict HSPU Cal Bike or Ski   Have you RSVP’d to our holiday party?    Read more