EOMOM 15 Minutes  6 Bench Press-Heavy  7-10 Chin Ups (increase reps from last 2 weeks) 10 Landmine Rows per Arm Then…. Happy 33rd Birthday to Coach Taylor! 2 Rounds 33 Burpees over Landmine 33 Toe to bar 33 Cal SkiRead more

10 MIN EMOM 1 Clean (pause 2″ off floor) + 1 Hang Clean + 1 Jerk Then… “Running Elizabeth” 400m Run 21 Power Cleans 21 Dips 400m Run 15 Power Cleans 15 Dips 400m Run 9 Power Cleans 9 DipsRead more

EMOM 15 Minutes  Min 1: 6 Front Squats (75-80%) Min 2: 12 Db or KB RDL-Heavy Min 3: 8 Lateral facing box step ups per leg (do all on one leg, then all on the other. Keep working leg on box until done.) Use db or plate to add weight Then…. AMRAP 10 Minutes  10/8 Cal Bike 15 Burpees 20 Wall ballsRead more

OLYMPIC LIFTING -Hang Snatch (above knee) + Low Hang Snatch (below knee): Work to a heavy – Jerk: 3-3-2-2-1-1-1 ENDURANCE – 35 Min AMRAP 80 Double Unders 800m Run 60 DB Hang Cleans 600m Run 40 Toes 2 Rings / GHD / Wt Situps 400m Run 60 DB S2OH 600m Run 80 Jumping Lunges 800m RunRead more

AMRAP 25 Minutes  10 OHS 135/93 10 High Box Jumps-You Pick height 5 Ring Muscle Ups (scale-jumping mu , bar mu, 10 Ring Pullups, 15 jumping pull-ups) 1/2 Mile Bike or 400m Run  Orrrrrrrrrr…… AMRAP 25 Minutes  10 Front Squats 135/93 10 Ring Dips 20 Deadlifts 135/93 20 Weighted Pushups 45/25 30 Weighted Lunges 50/35 dumbbell  30 DB Push Press (15 per arm) 1/2 Mile Bike or 400m Run Read more