Bench Press:  Establish 1RM   Then…   For Time: 400m Run 30 Alt Pistols 20 Shoulder 2 OH, 135/93 100 DU 20 Shoulder 2 OH, 135/93 30 Alt Pistols 400m Run     TEST DAY!    Read more

EMOM 7 Minutes 2 Snatch high pulls 1 Snatch Then… AMRAP 17 Minutes 10 Hang Snatch 115/73 10 C2B Pullups 17 Burpees 200m Run Jay-Z doing some front rack lunges  Read more

Front Squat 3 sets of 6 reps Then: 30 Dbl KB Clean & Jerks 53/35 10 Strict Toes to Rings 20 Dbl KB Clean & Jerks 10 Strict Toes to Rings 10 Dbl KB Clean & Jerks 10 Strict Toes to RingsRead more

Open Gym 9-12 Olympic Lift Class 10am Endurance 11 am Park Workout Run to the park 25 Burpees 1 Lap 50 Pushups 1 Lap 75 Air Squats Run back to gym along the mile route  Read more

“Decked by Cards” With a deck of 52 cards: each suit represents a different movement, the number of the suit will be the number of reps to be completed. Face cards=10, Ace=11, Joker is 20! There will be options to scale up and down to match your abilities.Read more