EMOM 7 Minutes 2 Clean pull with shrug and pause 1 Clean Then… AMRAP 15 Minutes 3 Ring Muscle Ups (5 pull/5push) 5 Power Cleans 205/133 7 Box Jumps, 24/20     Nikki and Beau taking a break  Read more

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