9 am Olympic Lift Technique Class 10 am Endurance Class Open Gym 9-11 Endurance AMRAP 30 Minutes 400m Run 20 Weighted Box Step Ups 35/25lb plate 15 Burpee Box Jumps 24/20 10 Toes Through Rings 5 Ring Pullups *Bike 25/20 cal twice during workout*    Read more

In Any Order: 2 Minute break between each THE GAUNTLET AMRAP 10 Minutes 20 DB Snatch 50/35 20 DB OH Squat 300m Run Then… AMRAP 10 Minutes 5 Strict Pullups 10 Pushups 15 Air Squats 300m Run Then…. AMRAP 10 Minutes 250m Row 20 DB OH Lunge 50/35 10 Burpees over dumbbell    Read more

WWPF   FOR TIME 40 Toes 2 Bar – Partner Hangs 400m Farmers Carry (Each partner holds 1 KB), 70/53 (around building loop)  40 Planking Burpees   30 Synchronized T2B 300m Farmers Carry (around building / inside parking lot) 30  Synchronized Target Burpees   20  T2B – Partner Hangs 200m Farmers Carry 20 Planking Burpees   10 Synchronized T2B 100m Farmers Carry 10 Synchronized Target Burpees       Before or After Partner Friday?        Read more

Deadlift 7×1   Then:   5 rounds:   10 Deadlifts 225/153 15 wall balls 20/14 20 Kettle Bell Swings 53/35   Post Loads to ZEN and Comments:  Read more

Bench Press: 8 RM  2 x 8 @ 80-85%   Then…   For Time: 21 -15 – 9 – 6 – 3 OHS, 115/73 Lateral Hurdle Jump, 24/20        Read more