Pick one of the following benchmark WODS NICOLE      20 min AMRAP of           Run 400m Max reps pull ups KAREN      150 wall ball for time 20/14lb ball 10/9’ target ISABEL      30 snatch for time 135/95 * if you choose Karen or Isabel pi... Continue Reading

5:30-6:30 a.m. mobility/open gym 5:30-6:30 p.m. open gym

Strength/Skill EXTENDED WARM-UP EMOM x 6 MINUTES MIN 1 – 7 Deadlift* MIN 2 – 15 Double Unders *Start moderate and build to workout weight Workout 4 ROUNDS FOR TIME 70 Double Unders (or 50 Reps of 4″ Plate Hops) 7 TNG Deadlift (AHAP) 2 Ro... Continue Reading

Strength/Skill 3-3-3-3-3 Push Press* *Build to 3RM Push Press. Workout 3 SETS 2:00 Max Cal Row 1:00 Max Plank Hold 1:00 Max Push Press (115/75)|(75/55) -1:00 Rest b/t Sets- Purefit 3 SETS 2:00 Max Cal Row 1:00 Max Plank Hold 1:00 Max Push Press -1:00 Rest... Continue Reading

Workout PARTNER WORKOUT IN TEAMS OF 3… I. ON A 12:00 RUNNING CLOCK… Establish 3-Rep Bench Press for Each Athlete* *Athletes can note their individual 3-Rep numbers, but the team “score” is the combined total of all three athletes heaviest ... Continue Reading