9 am- Olympic lift technique with TJ 10 am- Endurance with TJ 11:15 am- Yoga with Brantlee Endurance: 5 Rounds 50 Double Unders 30 Air Squats 15 Burpees 10 Toes to Bar 5 Strict Pullups 400m RunRead more

OPEN WOD 19.3   For time:   200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand walk   M 50-lb. dumbbell / 24-in. box W 35-lb. dumbbell / 20-in. box   Time cap: 10 minutes     Alternative  Non Open WOD   10 Min AMRAP of: 20 Front Rack Lunges 95/63 15 Push Press 95/63 10 Burpees   Post Loads and Times to ZEN and Comments:  Read more

WWPF 0:00 – 10:00 Work up to a 2RM T&G Clean   11:00 – 21:00 10 min Ladder: 2-4-6-8-10….. Alt Front Squats, 165/113 (partner holds front rack) Alt T2B while partner hangs   23:00 – 33:00 10 Min AMRAP 20 Cal Bike (mix reps anyway) 20 Alt Box Jumps, 30/24  Read more

Over Head Squat 3-3-3   Then   Dumbbell DT   5 Rounds of:   12 Dumbbell Deadlifts 50lb/35lb 9 Dumbbell Hang Power Cleans 50lb/35lb 6 Dumbbell Shoulder to OVerhead 50lb/35lb   Post Loads and time to Zen and Comments:  Read more

Bench Press: 8 Rep Max 2 x 8 @ 90%   Then…   Jumping Helen 3 Rounds 90 Double Unders 21 Kb Swings, 53/35 12 Strict Pull-ups     Don’t Forget to order your P3 Meals by Thursdsay Night! ORDER HERERead more