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

Clean and Jerk 3-3-2-2-1-1-1   Then:   12 Min Ladder of:   2 Power Clean and Jerks 135/93 2 Toes to Bar 21 Double Unders   4 Power Clean and Jerks 4 Toes to Bar 21 Double Unders   6 Power Clean and Jerks 6 Toes to Bar 21 Double Unders   8 Power Clean and Jerks 8 Toes to Bar 21 Double Unders   10 Power Clean and Jerks 10 Toes to Bar 21 Double Unders   etc etc etc…….   Post loads and Reps Completed to ZEN and Comments:  Read more