TWOW: Since it is icy, we will use assault bike Every 2 Minutes for 20 Minutes 25/20 Cal Bike at RPE 8.  Get off of bike and walk for remainder of the 2 minute intervals.   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) -Ring Muscle Up Complex: 10 sets 2 Strict, false grip ring pullups, 2 strict ring muscleups, 2 kipping -Tabata T2B- try to keep reps steady throughout 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: If you didn’t do last...Read more

Front Rack 📦 Step up 5 sets of 6 reps @ 81% Then… 12min Emom 1st min Plank Pull Thru 2nd min KB Clean & Jerk 53/35 3rd min Single Arm Alt Swing Work as long as you can into each min.Read more

9 am- Olympic Lift Technique Class with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance: AMRAP 30 Minutes 500m Row or 400m Run 10 Burpee Pullups 20 Box Jumps 24/20 30 Push Press 95/63 40 Goblet Squats 53/35 50 Sit Ups  Read more

Bench Press: 3 x Body Weight Bench Press *Complete max reps of Push-ups after each working set *Rest 3 min between each set   Then…   For Time: 42 Wall Ball Shots, 20/14 30 DB Hang Cleans (15 per arm), 50/35 21 HSPU   30 Wall Ball Shots 30 DB Hang Cleans (15 per arm) 15 HSPU   18 Wall Ball Shots 30 DB Hang Cleans, (15 per arm) 9 HSPU        Read more

WWPF 50′ DB Lunge Relay, 50’s / 35’s 40 Planking Burpees 40 Alt Box Jumps, 24/20 10 Alt Rope Climbs   50′ DB Lunge Relay 30 Planking Burpees 30 Alt Box Jumps 8 Alt Rope Climbs   50′ DB Lunge Relay 20 Planking Burpees 20 Alt Box Jumps 6 Alt Rope Climbs   50′ DB Lunge Relay 10 Planking Burpees 10 Alt Box Jumps 4 Alt Rope Climbs  Read more