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

WWPF   16 Min AMRAP RELAY 10/8 Cal Bike 8 Front Squats, 155/103 1 Rope Climbs *partner A works while partner B Rest   3 min Break   16 min AMRAP 200m Med Ball Run RELAY, 20/14 100m Farmers Carry RELAY, 70’s/53’s 50m Firemans Carry RELAY  (modify w/ sandbag)   Our Youth Fitness Class will be moving to 10:30am – 12noon Tuesday’s and Thursday’s starting June 18thRead more

Push Press   3-3-3   Then   5 Rounds   10 Dumbbell Burpee Deadlift (pair 50/35) 10 Dumbbell Push press (pair 50/35) 10 Dumbbell step ups (single 50/35)   Post Loads and Times to Zen and Comments:  Read more

Deadliftt: 5  X  5  @ 75% (this is a 5% increase from week 1. Do not go heavier than the prescribed %)   Then…   For Time:    21 Box Jumps, 24/20 30 Toes 2 bar 9 Power Clean & Jerk,  135/93   21 Box Jumps 30 Russian Twists, 20/14 9 Power Clean & Jerk, 135/93   21 Box Jumps 30 med ball Sit-ups, 20/14 9 Power Clean & Jerk, 135/93      Read more