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A. Back Squat 20 Rep Max Work to a 20RM. You will only have one, maybe two shots at this. Choose wisely. Warm up with light weight, working to moderate for mobility and activation. Work your way up with a couple sets of 5-8 reps. This should be 50-65% of... read more →

A. Open Test As Many Rounds as Possible in Twenty Minutes: 50 Wall Balls (20/14) 50 Double Unders 40 Box Jumps (25/20) 40 Toes to Bar 30 Chest to Bar Pull Ups 30 Burpees 20 Cleans (145/100) 20 Jerks (145/100) 10 Snatches (145/100) 10 Ring Muscle Ups B. Barbell Club... read more →

A. 9:00 AMRAP 10 Power Snatches (75/55) 20 Double Unders or 9 attempts 10 Bar facing burpees Rest 3:00 B. 9:00 AMRAP 6 Chest to Bar Pull-ups 200m run or 250m row C. Accessory work: 4:00 total plank hold Barbell Club: Hang snatch - WORK UP TO HEAVY DOUBLE Hang... read more →

A. 400 Meters Single Arm Farmer Carry (70/44) 400 Meters Walking Lunges 400 Meter Sprint *One Running Clock. Time is complete when sprint is done.

A. Every Minute on the Minute for Twelve Minutes: Odd Minutes: 10 Barbell Rows Even Minutes: 7 GHD Sit-Ups B. Ten Rounds for Time: 5 Hang Squat Cleans (135/95) 2 Handstand Push-Ups C. Barbell Club Meets at 6:30pm.

A.  Flight Simulator 10-20-30-40-50-40-30-20-10 Goal is Each round unbroken Double Unders. Must Rest between Sets. 10:00 minute time cap B.  Bench Press 4-4-4-4-4   C.  Run 1 Mile for Time  

A. Power Clean + Jerk (2+1) 6 Working Sets B. For Time: 1-2-3-4-5-6-7-8-9-10 Burpees Sit-Ups with Med Ball Power Clean (155/100) C. Sign up for Dr. Kristin's Sports Chiropractic care at the gym! HERE

Happy Birthday Jonathan!! A. Front Squat 1-1-1-1-1-1 *set a new PR if possible. (15 minute time cap) B. Teams of 2 or 3 As Many Rounds as Possible in Fifteen Minutes of: 30 Calorie Row 35 Wall Balls 40 meter Bear Crawl C. Barbell Club: Hang high pull + Hang... read more →

A. Close Grip Bench Press 4x6 Hollow Holds 4x:45 (Super Set) B. Seven Rounds for Time: 7 Push Up (Hand Release) 7 Sumo Deadlift High Pull (95/65) 21 Double Unders C. Chili Cook Off is tonight!!