Press: 3RM Then.. 2 x DB Max Effort burn out sets (8-12 reps)   Then….   Complete Reps: 10-9-8-7-6-5-4-3-2-1 Push Press, 115/83 KB Swings, 70/53 Box Jumps, 24/20 *100m Weighted Run after all Odd Reps schemes (9’s, 7’s, 5’s, 3’s, 1’s), 70/53   3 more day to Pre-OrderRead more

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