Saturday Accessory Work Stations 1a. Lateral Squat (cossack) 1b. Alt DB Bench Press 1c. Single Leg Deadlifts 1d. 1/2 Kneeling Anti-Rotational Holds   Then….   4 Rounds (1 minute of work, 30 seconds rest) Assault Bike,  Cal Double Kb Rack Carry, distance Straight Leg Active Sit-ups Jumping Lunges     Your Saturday Guest Coach  Read more

WWPF   0:00 – 8:00 Establish a Max Hang Clean   10:00 – 22:00 12 Min Ladder: 3-6-9-12…… Synchronized Front Squats, 135/93 Ring Muscle Up (Mix reps anyway)  (scale: burpee Pullup) *Each partner must do at least 1 RMU each round   24:00 – 32:00 8 Min AMRAP 20 DB Cleans, 50/35 (switch every 5) 2 Alt Rope Climbs                      Read more

Over Head Squat 3-3-3   Then:   12 Min AMRAP of:   7 OHS (115/83) 10 Toes Through Rings 200 Meter Run   Post Loads and Times to ZEN and Comments:    Read more

Press: 2-2-2 (90%)   L Sit Hold: 3 x M.E.   Then…     For Time     400m Run   30 Pullups   25 Ring Dips   15 Deadlifts, 255/173   400m Run   15 Deadlifts   25 Ring Dips   30 Pullups   400m Run    Read more

EMOM 5 Minutes 2 Snatch pulls with shrug and pause 1 Snatch Then…. Deja Vu AFAP (as far as possible) in 3 Minutes, 2 minute rest.  Then AFAP 6 Minutes, 2 minute rest. Then Finish the whole workout.  Start over at the beginning each time. 100 Double Unders 30 Wall Balls 20/14 30 KB Swings 70/53 30 Burpees over Box 24/20 15 Snatches 135/95Read more