EMOM 7 Minutes 3 Power Cleans (do not have to be unbroken) Then….. Tabata Fran Plus- 8 rounds 20s on:10s rest Thrusters 95/63 Pullups Assault Bike      Read more

Back Squat 4 sets of 2 @90-95% of 1 rep max Then: 3 Barbell Walks of 20m at 100-130% of 1 rep max Then… 10 min EMOM 1st min As many SDHP’s as possible 70/53 2nd min As many Push-ups as possible In case you missed it, our own Jenny Butler took a Gold Medal in the Clean & Jerk and tied for 1st in the Total (combined events of Clean & Jerk and The Snatch!Read more

9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee   Endurance : 4 Rounds 400m Run or Row 20 Med Ball Cleans 20 Med Ball Situps 200m Med Ball Carry Pre ordered hoodies are in!Read more

Power Clean 3-3-3-3   Then:   15 min Amrap of:   8 DB Snatches Alternating 50/35 6 One Arm DB Thrusters (3L/3R) 50/35 4 DB Weighted Pullups 50/35   Post Loads and Times to ZEN and Comments:  Read more

WWPF Front Squat: 10 Rep Max   Then..   For Time 60-40-20 -10 DB Hang Cleans, 50’s/35’s Russian Twists, 20/14 (Mix Anyway)   Then, immediatly into… 7 Min AMRAP Max Cal Row *Partner holds Front Plank     Are you Signed up? What are you waiting for!             Read more