Snatch 2-2-2   Then:   7 Rounds of: 10 wall balls 5 Power Snatch 135/93 10 Burpee over Bar   Post Loads and Times to Comments and Zen:  Read more

Bench Press: 10rm (increase weight from last week) Then 2 X 10 @90%   Then…   For Time: 100 double unders Run 400m 75 Alt Russian Swings, 53/35 Run 300m 50 Pull-ups Run 200m 25 Deadlifts, 255/173 Run 100m   Order your Kb Meals by Wed evening for Sunday drop off      Read more

EMOM 7 Minutes 1 Clean (full depth) 1 Front Squat 1 Jerk Then… AMRAP 12 Minutes 7 Power Cleans 155/103 5 Jerks 3 Ring Muscle Ups  Read more

Back squat 2-2-2 @90-95% Then… 12 min Emom 1 min 10 cal on the Assault Bike 2 min 10 Cal Row 3 min 15 Wall Balls 20/14 You can start at any station you like or coach directed;  Read more

Open Gym 9-12 Olympic Lift Class 10am Endurance 11 am 5 Rounds 7 HSPU 7 Thrusters 135/93 7 Knees to Elbows 7 Deadlifts 245/163 7 Burpees 7 KB Swings 70/53 7 Pullups 400m RunRead more