EMOM 7 Minutes 3 Cleans (full squat) Then….. Run 800m 7 Muscle Ups 5 Cleans (full depth) 185/133 Row 1000m 7 Muscle Ups 5 Cleans Assault Bike 35/25 Cal 7 Muscle Ups 5 Cleans    Read more

Front Squat 3 sets of 4 reps (3 sec pause on reps 1 and 3) Then… 12 min Alternating movements every min on the min 2 Legless Rope Climbs 50′ DB Bear Crawls (35/20)Read more

9 am- Olympic Lift Class 10 am- Endurance 9-11 Open Gym Endurance Run 1 Mile 100 Double Unders 50 Med Ball Situps 75 Double Unders 25 Med Ball Situps 100 Double Unders 50 Med Ball Situps Run 1 Mile *must row 1000m and bike 40/30 calories at some point during workout* Thanks to everyone who showed up to Cinco de Marco Team Training!    Read more

Push Press Cinco-Cinco-Cinco Then: Cinco Rounds 200 Meter Run 10 Burpee Dumbbell Deadlifts (50/35) 10 Dumbell Push Press (50/35) Post Loads and Times to ZEN and Comments:Read more

WWPF 0:00 – 13:00 Establish a 1RM OHS   15:00 – 35:00 – For Time 30 Synchronized OHS, 95/63 30 Planking Burpees 30 Alt Box Jumps, 30/24 50 Russian Twists, 20/14 20 Synchronized OHS, 115/73 20 Planking Burpees 20 Alt Box Jumps, 30/24 50 Russian Twists, 20/14 10 Synchronized OHS, 135/83 10 Planking Burpees 10 Alt Box Jumps, 30/24 50 Russian Twists, 20/14                      Read more