1&1/4 Front Squat 5 x 5  @ 70-75% of 1 rep max   Then…   8 Min AMRAP Ladder: 1-2-3-4-5-….. Complete by climbing a ladder  starting with 1 rep and increasing by 1 until time runs out Burpee Box Jump, 24/20 R  arm DB clean & Jerk , 50/35 L arm DB Clean & Jerk, 50/35       Congrats to TJ and Morgan on a 2nd Place finish at Shatter the Stigma Charity Comp at CF FidelityRead more

9 am – Olympic Lift Technique Class 10 am- Endurance 11:15 am- Yoga with Brantlee Endurance: In Any Order 2 Mile Run 50 Burpees 2000m Row 200 Double UndersRead more

Bench Press 1 RM Then…. 21-15-9 Dumbbell Burpee Box Step Up and Over 50s/35s (regional style, 2 dumbbells or 2 KB) 24/20 DB Thruster 50s/35s *200m Run after each round* DB Box Step Up and Over    Read more

WWPF 400m Run (Partner 1) / 400m Row (Partner 2) 50 Front Rack Lunges, 95/63 (mix anyway) 30 Synchronized Hurdle Jumps, 24/20 42 Pull-ups, (mix anyway/partner hangs) 400m Row (Partner 1) / 400m Run (Partner 2) 40 Front Rack lunges 20 Synchronized Hurdle Jumps 30 C2B Pull-ups (mix anyway / Partner hangs) 400m Run (Partner 1) / 400m Row (Partner 2) 30 Front Rack Lunges 10 Synchronized Hurdle Jumps 18 BMU (Alt) 400m Row (Partner 1) / 400m Run (Partner 2)    Read more

Over Head Squat 2-2-2   Then:   15 Min of:   800 Meter Run   Then with remaining time Complete AMRAP of:   12 Wall Balls 10 Pushups 8 Alternating DB Snatch 50/35   Post Loads and Times to Zen and Comments:  Read more