Bench Press 5×3   Then:   5 Rounds 200 meter Run 10 Thrusters 95/63 10 Box Jumps 10 Pullups   Post Loads and Times to Zen and Comments?    Read more

WWPF 0:00 – 10:00 Establish a 3 Rep Max Front Squat   12:00 – 22:00 10 Min AMRAP Accumulate max Distance Prowler, 90/45 *Switching every 100m   24:00 – 34:00 10 Min AB-BLAST 21 Sit-ups 15 Russian Twist, 20/14 9 Toes Through Rings *Partner Holds Front Plank. Switch every round.       Read more

Jerk 2-2-2   Then   18 Min Amrap Of:   1000 Meter Row (or 800 Meter run) 50 Wall Balls 40 Double Unders 25 Toes to Bar 10 Clean and Jerks 165/113   Post Loads and Times to ZEN and Comments:  Read more

Deadlift: 4 sets x 3reps @85% Dips: 4 sets x 10 @AHAP   Then…   FOR TIME:    40 Pistols 400m Run  40 Alt Kb Swings, 70/53   30 Pistols 300m Run 30 Alt Kb Swings   20 Pistols 200m Run 20 Alt Kb Swings   10 Pistols 100m Run 10 Alt Kb Swings        Read more

EMOM 7 Minutes 1 Power Snatch 1 Snatch Then….. For Time: 30 Burpee Muscle Ups or 50 Burpee Pullups *Every 2 Minutes, including at start of the workout, perform 2 Snatches 145/103 or 65% of 1 RM* Coach Amie is always watching          Read more