Test 1 RM Back Squat Then… 12 min EMOM 1st min 5-8 Sandbag Ground to Shoulder 100/75 2nd min DB Bear Crawl 50′ (50/35#) 3rd min Ass Bike Cal 12/10 (If you can’t make the desired reps scale to work 30-45 sec in the minute)Read more

9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: AMRAP 35 Minutes 25 Strict Pullups 50 Pushups 75 Situps 100 Goblet  Squats 53/35 200 Double Unders *Must run 2 miles at some point, not broken up*Read more

Bench Press 5×3   Then:   5 Rounds 200 meter Run 10 Thrusters 95/63 10 Box Jumps 10 Pullups   Post Loads and Times to Zen and Comments?    Read more

WWPF 0:00 – 10:00 Establish a 3 Rep Max Front Squat   12:00 – 22:00 10 Min AMRAP Accumulate max Distance Prowler, 90/45 *Switching every 100m   24:00 – 34:00 10 Min AB-BLAST 21 Sit-ups 15 Russian Twist, 20/14 9 Toes Through Rings *Partner Holds Front Plank. Switch every round.       Read more

Jerk 2-2-2   Then   18 Min Amrap Of:   1000 Meter Row (or 800 Meter run) 50 Wall Balls 40 Double Unders 25 Toes to Bar 10 Clean and Jerks 165/113   Post Loads and Times to ZEN and Comments:  Read more