1 RM Weighted Pullup , or 3×5 Strict pullups with lightest band possible Then….. Tabata Saturday-8 Rounds, 20 seconds of work followed by 10 seconds of rest Prowler Push 95lbs Burpees OH Walking Lunge 45/25 Med Ball Run 20lbs KB Shoulder to OH 53/35 (2 kettlebells)     Happy birthday to Jen G, aka, Front Rack    Read more

“WWPF” – Running Clock 0:00 – 7:00 Establish a 2RM Push Press —1 min break— 8:00 – 18:00 (10 min cap)42-30-18 Thruster, 95/63 Pull-up *Complete AMRAP of Strict HSPU with remaining time –2 min break— 20:00 – 28:00 8 min ladder (1-2-3-4-5…) 100m Sprint Rope Climb Remember Kelly Nard-Dog? Well, it’s her HAPPY BIRTHDAY!    Read more

Front Squat 2-2-2 Then: 15 Min Ladder 3 Power Snatch (135/93) 3 Wall Balls (20/15 6 Power Snatch 6 Wall Balls 9 Power Snatch 9 Wall Balls 12 Power Snatch 12 Wall Balls 15 Power Snatch 15 Wall Balls 18 Power Snatch 18 Wall Balls Etc….. Post Loads and Reps Completed to comments and ZEN:  Read more

1a. RDL: 3 x 5 1b: Weighted Dips: 3 x 5 Then: 18 Min AMRAP. 1000 Meter Row 50 Double Unders 30 Burpees 20 Kettle Bell Swings 2Pood/1.5Pood 10 Ring Muscle Ups Post Loads and Rounds Completed to Comments and ZEN:Read more

Clean 2-2-2 Then *15 Min Ladder 25 Clean and Jerk 95#/65# 15 BoxJumps 20 Clean and Jerk 135#/95# 15 BoxJumps 15 Clean And Jerks 155#/105# 15 BoxJumps 10 Clean and Jerk 185#/125# 15 BoxJumps 5 Clean and Jerks 205#/140# 15 BoxJumps Clean and Jerk 225#/155# Max Effort *Compare to your score on 8/14/14 Post Loads and Reps completed to Comments and ZEN.Read more