15 Minutes TEST 1Rep Max Strict Press   Then…   21-15-9 Deadlift, 225/153 Box Jump, 24/20 *50 Double Unders after each round        Read more

15 Minutes to a heavy snatch Then…. AMRAP 16 Minutes 10 Ring Muscle Ups 300m Run 20 Snatches 115/83 300m Run 30 Barbell Front Rack Lunges 115/83 300m Run  Read more

TWOW 3x800m Run with 400m Walk Recovery 3x1000m Bike with 1:1 Rest Recovery Skill WOW 10 Minutes Handstand Walk Practice Tabata Toes to Bar Tabata Chest to bar *alternating rounds of each movement for 8 rounds* Work on perfect hollow body for each 5 rounds as many strict ring muscle ups then +2 kipping. Rest as needed to keep rounds as even as possible. If no strict ring muscle up yet, use rings on pullups bars and set them up high and do very strict banded ring muscle ups with lightest band possible for sets of 3, then move to high rings for kipping.   Extra Conditioning: EOMOM 12 Minutes 15/12  Cal Row 12 Burpees  Read more

Front Squats 3 sets 2 reps, 3 sec pause each rep! 21 -15 – 9 DB Squat Clean Thruster 50’s/35’s DB Deadlift Med Ball Slam 20/14      Read more

9am- Olympic Lifting 10 am- Endurance 9am-11am- Open Gym   Endurance 30 Minute Running Clock 0:00-8:00 EMOM 100m Sprints 10:00-18:00 AMRAP 8 Minutes 200m Run 50 Double Unders 25 Situps 10 Box Jumps 30/24 20:00-30:00 1 Mile Run Max Burpees with Remaining TimeRead more