Barbell Lunges 3 sets of 8 reps Increase weight from last week or increase deficit. Then… 22-16-10 Single Arm Ring Rows, Right arm Single Arm Ring Rows, Left Arm Single Arm DB Thrusters 50/35Read more

9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian NO YOGA TODAY! Endurance: In Any Order, no break in between: AMRAP 12 Minutes 5 Toes to Bar 10 Cal Bike, Row or Ski 15 Burpees AMRAP 12 Minutes 200m Sprint 100m Jog AMRAP 12 Minutes Jackie-AMRAP Style 1000m Row or Run 50 Thrusters 45lbs 30 PullupsRead more

3 rounds:Not For Time in groups 8-10 reps Single arm incline dumbbell bench (Heavy as possible, 3sec eccentric) immediately into; 1min. of barbell bicep curls 45/35 Then… 3 rounds: 1min. of close grip push-ups Immediately into; 1min. of alternating DB hammer bicep curls Rest 1min. Finisher…is a surprise ☠😁 Suzanne hitting 5 reps at 93lbs!Read more

WWPF : In Teams of 3  * Teammates may not work on the same movement at the same time.  * teams can start in any order    ::Running Clock:: Must Complete…. 90 Cal Bike 90 Cal Row 90 Cal Ski Erg   Then…   Must Complete… 60 Sandbag Ground 2 Shoulder, 100/75 60 Deadlifts, 275/183 60 Burpee Box Jumps, 24/20   Then…   Must Complete… 30 Rope Climbs 30 weighted strict pull-ups, 20/14 30 Wall Climbs      Read more

Front Squat 5-5-5   Then:   50 Double Unders 50 Situps 50 Wall Balls 35 Double Unders 35 Situps 35 Wall Balls 20 Double Unders 20 Situps 20 Wall Balls   Post Loads and Times to ZEN:  Read more