EMOM 10 2 Power Snatches 1 Snatch Then…. EMOM 10 Minutes 10 Wall Balls 20/14 10′ 3 Ring Muscle Ups (sub=5 Ring Dips) *Scale with fewer reps per minute* Heather M doing some box jumps  Read more

15 min to find 10RM Front Squat Then.. 2 x 10 @ 90% (Allow 20min) 10 min AMRAP 12 Burpee Box Jumps, 24/20 3 rope climbs  Read more

9 am-11 am Open Gym 10 am- Olympic Lifting Class with Coach Ryan 11 am- Endurance 100 Double Unders 400m Run 50 Pushups 400m Run 25 Ring rows with feet on box 10 Front Squats 165/103 800m Run 10 Front Squats 25 Ring Rows 400m Run 50 Pushups 400m Run 100 Double Unders   Happy birthday to Nick Doak!Read more

10 Meters of Fun 5 Rounds 1 Minute at each station with 1 Minute rest after each full round 10m Prowler Push 100/75 10m Farmer Carry 70/53 10m Shuttle Runs 10m OH Walking Lunges 45/25 1 Minute Rest Gaga and Tina doing partner deadlifts way back in the day!  Read more

15 minutes to work to a heavy snatch Then… “Wacky Wiser Partner Friday” Partner Death By…. OHS, 95/63 C2B Pullups *Complete 1 OHS and C2B Pullup the first minute, 2 the second minute, 3 the third minute and so on. When you cannot complete the correct reps scheme for that minutes, start back at the beginning until the cap is up. Then.. Skill FinisherHandstand Walk Practice          Read more