“Run Annie Run”   For time: 800m Run 80 Double unders 80 Sit ups 400m Run 40 Double unders 40 Sit ups 200m Run 20 Double unders 20 Sit ups   Accessory work: Crossover Symmetry Recovery + Mobility: Minimum of 2 minutes couch (wall) stretch each leg + Your choice of foam roller or lacrosse ball...

E2M - Shoulder Press 3-3-3-3-3 *1st set around 60% *Increase weight each set *Find 3RM   “JACKIE” For time: 1000m Row 50 BB Thrusters 45/35 30 Pull ups   Accessory Work: 3 x 10 Bulgarian Split squat (each leg) + 50m Banded side steps (10 steps + 5 squats, then turn 180 degrees, continue)...

E2M - Front Squat 5-5-5-5-Max *All sets at 70% of 1RM…or increase 5-10# from last week *Max reps on last set, up to 10 reps   12-10-8-6-4-2 Hang Power Clean Alt. Front rack lunge RX = 135/95   Accessory Work: 3 x 10-15 BW Single leg RDL’s + 100 Banded Glute bridges...

E2M - Shoulder Press 5-5-5-5-Max *All sets at 65% of 1RM…or increase 5-10# from last week *Max reps on last set, up to 10 reps   For Time: 50 Double unders 40 Russian Twists 20/14 30 Russian KBS 70/53 20 Ab Mat sit ups 10 T2B 20 Ab Mat Sit ups 30 Russian KBS 70/53 40 Russian Twists 20/14 50...

E2M - OHS 5-5-5-5-Max *All sets at 70% of 1RM…or increase 5-10# from last week *Max reps on last set, up to 10 reps   For Time: 30 Wall Ball 30/20 10 Alt. DB Snatch 50/35 20 Wall Ball 30/20 20 Alt. DB Snatch 50/35 10 Wall Ball 30/20 30 Alt. DB Snatch 50/35   Accessory Work: Crossover Symmetry...

For the month of November only, we will institute a no dropping the barbell policy. (Exception is only during the Oly class).  Of the many reasons; you'll improve your grip strength, get to practice more hook grip, increase back strength, improve proper scaling, quieter, safer...

For the month of November only, we will institute a no dropping the barbell policy. (Exception is only during the Oly class).  Of the many reasons; you'll improve your grip strength, get to practice more hook grip, increase back strength, improve proper scaling, quieter, safer...