Bench Press: 6RM 2 x 6@90%   Then…   For Time: 21 Deadlifts, 225/153 15 Box Jump, 24/20 9 Burpee (bar facing)   15 Deadlifts 15 Box Jumps 9 Burpees (bar facing)   9 Deadlifts 15 Box Jumps 9 Burpees (bar facing)     Recruit your teams of 3 and SIGN UP!   Read more

Strict Press 5×3 DB or BB Then…. In Any Order: 1000m Row 50/40 Cal Bike 75 Ring Rows 100 Sit Ups 200 Double Unders  Read more

TWOW: 4 x 800m Run at RPE 8-9 FAST!!!! Rest as needed in between 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) -10 Minutes max legless rope climbs (use legs if can’t do legless yet) -40 Weighted pistols, alt legs 53/35 -EMOM 5 Minutes-max strict ring muscle ups 40 seconds of every minute, 20 sec rest 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 WODs: 19.1 AMRAP 15 Minutes 19 Wall Balls 19 Cal Row AND…. 12-9-6-3 Deadlift 305/225 Strict HSPU  Read more

Front Squat 3×2 with 2 sec pause @85-93% Then… Modified “Chief” AMRAP 3min 3 Bent Over Barbell Rows 135/95 6 Push-ups 9 Air Squats Rest 1 min Repeat 5 rdsRead more

9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance: AMRAP 30 Minutes 800m Run 50 Double Unders 40 Box Step Ups 24/20 30 Med Ball Sit Ups 20 Cal Row 10 Cal Bike    Read more