Over Head Squat 2-2-2-2-2   Then   10 Min Ladder   1 Chest to Bar pullup 1 Ring Pushup 1 Over Head Squat 95/63   2 Chest to Bar pullups 2 Ring Pushups 2 Over Head Squats 95/63   3 Chest to Bar pullups 3 Ring Pushups 3 Over Head Squats 95/63   Etc etc etc……..   Post loads and times to Zen and Comments:  Read more

Bench Press: 1RM Weighted Pullup: 1RM   Then…   For Time 600m Run 30 Alt DB Snatches, 50/35 12 Strict HSPU 400m Run 20 Alt DB Snatches 9 Strict HSPU 200m Run 10 Alt DB Snatches 6 Strict HSPU   Jay-Z and Krazy Kazin at the New Year Novice Comp        Read more

Test Power Clean 1 RM Then…. AMRAP 12 Minutes 7 Power Cleans 185/133 7 Ring Muscle Ups 7 Box Jumps 30/24 Mike B and Pancake enjoying their bench press dayRead more

Back Squat: 4Rm 2 x 4 @90%   Then….   10 AMRAP: 50′ HandStand Walks 20 Pistols, alt    Read more

9 am- Open Gym 10 am- Olympic Lift Class 11 am- Endurance 2 Rounds 50 Double Unders 40 Wall Balls 30 Med Ball Sit Ups 20 Front Squats 10 S2OH *Must row 2000m at some point during workout, can be broken up into 2x1000m rows*Read more