0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95) 10:00 – 13:00 – Rest 13:00 – 20:00 – 800m Run, Max Power Snatch (115/80) 20:00 – 23:00 – Rest 23:00 – 27:00 – 400m Run, Max Thrusters (95/65) 1 Mile Sub 2000/1600 Meter Row 8:30 Cap on Movements 800 Meter Sub 1000/750 […]

AMRAP 20: 2 Bar Muscle-ups 4 Strict Hanstand Push-ups 8 Hang Squat Cleans (115/85) Option A: AMRAP 20: 7 Chest to Bar Pull-ups 7 Push Press (115/85) 7 Hang Squat Cleans (115/85) Option B: AMRAP 20: 7 Pull-ups 7 Push Press (95/65) 7 Front Squats (95/65) Purefit AMRAP 12: 7 lunges 7 kb/dumbell press 7 […]

MOBILITY & open gym 5:30 a.m. & open gym 5:30 p.m.

5 Rounds: 10 Power Cleans (135/95) 10 Burpees Rest 5 Min EMOM 5 Min: Gymnastics skill work of your choice (i.e, pullups, pushups, hspu, MU, T2B…) Purefit 4 Rounds: 10 Mountain Climbers 10 KBS 10 Walking Plank (lateral) 10 Step ups Mobility WOD: Improving front rack and overhead position 1)Posterior shoulder smash with lacrosse ball […]

“Jackie” 1,000 m row 50 thrusters 45/35 30 pull-ups Front squat:  work up to a heavy set of 2 PureFit 3 Rounds 250 M Row 15 Body Weight Squats 10 Ring Rows then: 2 min plank, rest as needed during 2 min. Mobility WOD: Post workout thigh flush – wrap voodoo band around the upper […]