Front Squat:  4 – 4 – 4 Then…   Conditioning: 10-8-6-4-2: Push Press (135lb/95lb) Ab Rollouts with Barbell *Run 100m between each setRead more

No Olympic Lifting Class 9-12 Open Gym 11 am -Endurance 1 Mile Run 3 Rounds Cindy 800m Run 3 Rounds Cindy 400m Run 3 Rounds Cindy 200m Run 3 Rounds Cindy *Must Row 800m and accumulate 25 Cal on Assault Bike*Read more

Push Press: 3-3-3   then…   10-9-8-7-6-5-4-3-2-1 Thruster, 95/63 Box Jump, 24/20 Toes 2 Bar        Read more

WWPF 0:00 – 10:00 Work up to a heavy Deadlift   12:00 – 32:00 For Time: 200m Ball Run Relay, 20/14 (each run 200m) 100 Kb SDHP, 70/53 (mix reps anyway) 12 Alt Rope Climbs   300m Ball Run Relay, 20/14 (each run 300m) 75 KB Swings, 70/53 (mix reps anyway) 8 Alt Rope Climbs   400m Ball Run Relay, 20/14 (each run 400m) 50 KB Snatches, 70/53 (mix reps anyway) 4 Alt Rope Climbs           When Partner Friday gets weird                                                    Read more

Back Squat 2-2-2   Then   Annie says Grace   50 double unders 6 clean and jerk 135/95 50 sit-ups 40 double unders 6 clean and jerks 135/95 40 sit-ups 30 double unders 6 clean and jerk 30 sit-ups 20 double unders 6 clean and jerk 20 sit-ups 10 double unders 6 clean and jerk 10 sit-ups   Post Loads and Times to Zen and Comments:  Read more