Weighted step-ups : 3×6 (each leg) Strict Dumbell Press 3×6 each arm   30- 20 – 10   Single leg jump squat 24/20   Toes to Rings   Alt single arm KB swing 53/35  Read more

9am – 11am: Open Gym   11am: Endurance   20 min AMRAP:   20 Burpee Pullups   15 OHS, 95/63   20 Situps   *REST 2 MINUTES   CASH OUT: 1 Mile Run   Our New You Class learning rope climb fundamentalsRead more

“Hate Your Plate” Fight Gone Bad style with 1 minute stations 3 rounds Plate pushes 45/25 (think sled low handles but worse) Plate Ground to Over head Reverse Lunge from plate Wood choppers 1 Min RestRead more

WWPF 120 cal row 60 Alt Box Jumps 40 Shoulder 2 OH, 135/93 (complete reps anyway) 20 Synchronized Toes 2 Bar 80 cal row 60 Alt Box Jumps 40 Shoulder 2 OH 20 Synchronized Toes 2 Bar 40 cal row 60 Alt Box Jumps 40 Shoulder 2 OH 20 Synchronized Toes 2 Bar Partner Friday!Read more

Power Clean 2-2-2   Then:   50 Double Unders 10 Power Clean (165/113) 10 HSPU 40 Double Unders 8 Power Clean 8 HSPU 30 Double Unders 6 Power Cleans 6 HSPU 20 Double Unders 4 Power Cleans 4 HSPU 10 Double Unders 2 Power Cleans 2 HSPU   Post Loads and Times to Comments and ZEN:  Read more