WEIGHTLIFTING 15 minutes Build to a Heavy 1 Power Clean + 1 Clean OR 1 Power Snatch + 1 Snatch “DEAR DIARY” 14 minute AMRAP 48 Doubleunders 24 Db Hang Snatch (50/35) 12 Burpees over DBRead More

“SEALED ENVELOPE“ For Time 3 Rounds 10 Bar Muscleups  20 Pistols 20 GHD Situps  600m Run Read More

HAPPY MOTHERS DAY! GYM IS CLOSEDRead More

BACK SQUATS 15 minutes 3, 2, 1 Rest as needed Building “CATERPILLER” For Time (20 min CAP) 200-400-600-800m • Run w/Medball 10 Pullups 20 Wallballs (20/14)Read More

“CAIMAN” For Time 35 GHD Situps into 4 Rounds 20 Db Snatch (50/35) 15 Box Jumps (24/20) into 35 GHD Situps PREHAB ACCESSORY 3-4 Rounds For Quality 10 Lying Ext. Shoulder Rotations ea/s 10 Lying Int. Shoulder Rotations ea/s 10 Wall SlidesRead More

DB FLOOR PRESS 15 minutes Accumulate 4-6 Sets 8 SA Db Floor Press ea/s Rest as needed “DIURNAL” For Time 3 Rounds 3 Strict RMU 15 Plate Squats (45/35) 100m Mixed Carry HEAVY 50m one side, 50m other Rest 1:00 b/t Rounds BODYBUILDING 4-5 Sets 10-12 SA Ring Row    R 15 Banded Lat Pulldowns 10-12...Read More

“DOLPHIN TAIL” 20 minutes 3k/2.5k Row into   AMRAP 8 Toes to Bar unbroken 1 set Doubleunders unbroken BODYBUILDING ACCESORY 4-5 Sets For Quality 12 Glute Bridges w/Kb 22X0 EXTRA CREDIT 3:00 Jog 3:00 Mobility/Stretch X 3-4 Rotate Through Standing Straddle Lizard ea/s Pigeon ea/sRead More

“MR. HARE” 15 min AMRAP 15/12 Cal Bike or 200m Run 16 SA Db Push Press (50/35) 15 Burpees CORE/HIP ACCESSORY 10 minutes For Quality 8 SL V-ups ea/s 8 Cossack Squats ea/s 20 sec Hollow Body Rock EXTRA CREDIT ROW 6:00 easy   8:00 at goal pace 6:00 easyRead More

Weightlifting 18 minutes Build to a Heavy 2 Cleans pause at  knee + 1 Jerk pause on catch OR 1 Snatch w/ Pause at  knee “On Tune” 10 min AMRAP 15 Deadlifts (185/135) 30 Box Stepups (24/20) Extra Credit 4-5 Rounds 12-15 Db Skull Crushers 12-15 Db Hammer Curls Rest 1:30 between roundsRead More

“ATTACHED AT THE HIP” In Partners – 24 min AMRAP 24 Box Jumps (24/20) 18 Kb Rear Step Lunges (53/35) Synch. 24 Mountain Climbers Synch BODYBUILDING ACCESSORY 4-5 Sets For Quality 10-15 Ring Rows 10-15 Lying Db Flys 10-15 Reverse Db Flys Rest 1:00-2:00 EXTRA CREDIT 4 Rounds For Quality 5 Jefferson Curls 10 Clamshells...Read More