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

7 Min EMOM 1 Snatch +1 Hang Snatch + 1 OHS   Then..   1 Round For Time 400 Run 30 Wall Ball Shots, 20/14 21 Snatches, 95/63 20 Wall Balls 15 Snatches 10 Wall balls 9 Snatches 400m Run            Read more

WWPF   For  Time (40 min cap)   400m Firemans Carry, (Switch every 50m)   50 Pull-ups (partner hangs) 10 Rope Climbs (alt) 50 Planking Burpees (mix anyway)   400m Firemans Carry, (Switch every 50m)   25 Synchronized STRICT Pull-ups 10 Rope Climbs, (alt) 25 Synchronized Target Burpees   400m Firemans Carry, (Switch every 50m)            Read more

Dead Lift 3-3-3   Then:   6 Rounds of:   10 Hang Power Clean 95/63 10 Front Squats 95/63 10 Sumo Deadlift High Pulls 95/63 100 meter run   Post Loads and Times to ZEN and Comments:  Read more