Workout PARTNER RECOVERY WORKOUT MODERATE PACE AMRAP x 15 MINUTES P1 – Bikes or Rows @ Consistent Effort P2 – 5 Strict Pull-ups + 10 Honest Push-ups + 15 Air Squats -2:00 Transition- AMRAP x 15 MINUTES P1 – Bike or Rows @ Consistent Effort P2 – 5 (each arm) KB Bent Over Row + […]

STRENGTH 12:00 to build to moderate/heavy 3 rep power clean and jerk WOD “Grace” 30 clean and jerks for time (135/95)(95/65) PUREFIT 4 Rounds 4 Shuttles: overhead plate hold 12 Box Burpees :30 sec wall sit 12 KBS  MWOD Pre-WOD: Overhead Barbell mobility: Place a barbell in a rack about waist to chest high. Place both […]

Extended warm up: 3 sets 1 snatch grip deadlift 2 Hang power snatch + 1 OHS 1 Hang squat snatch **keep load light and manageable for all 3 sets, perfect form Workout: EMOM X 15 MIN 1 – 7 Hang squat snatch (use a weight that allows you to get them unbroken) MIN 2 – […]

Mobility and Open Gym 5:30 am Open Gym 5:30 pm FarmTableWest fruit/veggies pickup 5:00 pm

WOD AMRAP x 8 200m run/row/ski 7 up-downs 14 single arm front rack DB lunges (50/35)(35/25) **after 7 lunges switch arms** Rest 3 minutes AMRAP x 8 200m run/row/ski 7 up-downs 14 single arm front rack DB lunges (50/35)(35/25) Finisher: 3 rounds 1:00 hollow hold 1:00 Russian twist :30 left leg glute bridge hold :30 […]