10 am- Olympic Lifting with Coach Ryan 11 am- Endurance 3 Rounds 600m Run 15 Pullups 15 Weighted Step ups 24/20 45lb/25lb 2 Minute Rest 3 Rounds 400m Run 10 Pullups 10 Step Ups 2 Minute Rest 3 Rounds 200m Run 5 Pullups 5 Weighted Step Ups   The 6 am’ers at the Spartan Race  Read more

Strict Press: 5-5-5 Then… 8 Minute Ladder: 3-6-9-12-15… Front Squats, 135/93: Ring Push-ups Kb Swing: 70/53 Nick Doak getting his swole and flexy onRead more

7 min EMOM Snatch (anyway)+ Hang Snatch (anyway) + OHS Then…. “WWPF” AMRAP 16 Minutes 10 Alt Power Snatch, 135/93 100m Sprint 20 Synchronized Burpees over bar 100m Sprint 30 Toes Through rings, Mix Anyway Vinnie gives WWPF 2 thumbs up  Read more

Back Squat 2-2-2 Then: 12 Min AMRAP of: 10 Thrusters 65/45(43) 10 Pull-ups Post loads and Rounds to ZEN and Comments:Read more

Bench Press: 3 x 3 Strict Pullups: 3 x Max Effort Then… 12 Minute AMRAP 90 Double Unders 40 Kb Snatches, alt, 53/35 20 Burpees 9:30 moms BB Queen + Natty Lite    Read more