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

TWOW: 4 x 400m Sandbag Runs (weight of your choice) at RPE 8. Rest as needed between rounds to keep times within 5 seconds each round Then 4x400m run without sandbag, RPE 8, as fast as possible.  Rest as needed to keep times within 5 minutes Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45 sec 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) -5x100m Waiter’s Carry 53s/35s- not for time, for OH stability -5x Peg Board ascents -Tabata Toes to Bar- stay consistent for all 8 rounds -ME Unbroken C2B Pullups-1 attempt at max effort, then 3 rounds of 80% of max reps unbroken.  Rest as needed between sets No Muscle ups yet? Ring Work: 3×5 false grip strict ring pullups to...Read more