Every :2 x 4 6 Bench Press + 12 Deadlift   Every :2 x 4 6 Shoulder Press + 12 Front Squat *No more than a 15 second transition between exercises *Increase weight each set or stay the same *Form is more important than weight   :5 AMRAP 1,2,3,4,5,6… Push up Sit up Squat...

Sorry for the inconvenience; there will be no 9:30am class today.  Please join us at any other class time.     For time: 750m Row 30 Burpees 600m Run 30 KB Swings 500m Row 20 Burpees 400m Run 20 KB Swings 250m Row 10 Burpees 200m Run 10 KB Swings...

EMOTM X 6 Odd - Max Double unders (practice) Even - Rest 10 second L-Sit x 6 Rest 30 seconds between sets For time: 35 Unbroken Back Squats @ 40% :1 Rest 25 unbroken Front Squat @ 40% :1 Rest 15 unbroken OHS @ 40% *Note time and weights used...

EMOTM X 10 1 Back Squat *Try to increase weight each set. *Start at 50% of 1RM Reverse Tabata: Front Squats 95/63 8 rounds of:  Max reps in 10 seconds, 20 seconds rest *Score is total reps 3 Rounds: 12 Goblet Lunges 53/35 10 Box Jumps 24/20 8 T2B *Each leg is 1 rep for lunges...