10 am- Olympic lifting with Coach Ryan 11 am- Endurance AMRAP 7 Minutes 250m Row 20 Jumping Lunges 3 Min Rest AMRAP 7 Minutes 50 Double unders 15 Burpees 3 Min Rest AMRAP 7 Minutes 20 Wall Balls 15 Push ups   Special guest endurance coach=Foose!    Read more

15 minutes to work to a heavy OHS Then…. AMRAP 14 minutes 6 Ring Muscle-ups (scale: 6 burpee pull-ups) 12 OHS, 95/63 18 Box Jumps, 24/20  Read more

Wacky Wiser Running Clock 0:00 – 10:00 10 minutes to establish a heavy power clean, (1 bar ) 12:00 – 18:00 6 minutes ladder Front Squat, 135/93 Toes 2 bar 20:00 – 28:00 8 Min AMRAP Max DU Row for Max Calories McDreamy and The Lumberjack      Read more

Push Press 3-3-3 Then: 30-20-10 Reps Of: Push Press (115/73) Kettle Bell Swings (2Pood/1.5Pood) Wall Balls (20/15) Post Loads and Times Comments and Zen:Read more

WK1: Bench Press: 3 x 8 (all sets done between 65 -70% of 1rm) Then… “Di-ackie” 1000m Row 50 Deadlifts, 135/93 30 HSPU      Read more