9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian No Yoga Today Endurance AMRAP 35 Minutes 50 Double Unders 40 Situps 30 Db or KB Snatch 20 Burpee Box Jumps 10 Cal Bike or Row 5 Strict Pullups 1000m RunRead more

Tabata (20sec of work by 10sec of rest x 8 Rounds. Stay at the same station for all 8 rounds. NO REST, and go right into the next station. Goal is to get 8-10 reps for every 20sec of work.) *Only Need 1 DB 50/35 (do 4 rounds on each side and then switch) 1.) Single Arm Russian Swings 2.) Single Arm Power Cleans 3.) Single Arm Deadlifts (Try not to lean to one side. This works your core big-time!) 4.) Front Rack Lunges (hold in a goblet squat position) 5.) Single Arm Front Rack SquatsRead more

WWPF – For Time   1 Round 42 SDHP, 95/63 (mix anyway) 42 Alt Box Jumps, 24/20 42 Alt Toes 2 Bar,   200m Med Ball Run Relay x 3   1 Round 30 SDHP, 95/63 (mix anyway) 30 Alt Box Jumps, 24/20 30 Toes 2 Bar, (Switch Every 5 / Partner Hangs)    300m Med Ball Run Relay x 2   1 Round 18 SDHP, 95/63 (mix anyway) 18 Alt Box Jumps, 24/20 18 Synchronized Toes 2 Bar   400m Med Ball Run Relay x 1    Read more

Heavy Thrusters   3-3-2-2-1-1-1   Then   5 Rounds of:   15 Thrusters 75/53 21 Double Unders   Post Loads and Times to ZEN and Comments:  Read more

Bench Press: 3 x 10 reps (AHAP) *Rest 2-3 minutes   Then…   Death By… Burpee Pull-up *Pull-up bar should be above max reach     Traveling shouldn’t impede your ability to stay fit.  Be creative with what is available or ask one of our coaches for some “On The Road WODS”. Read more