Don’t forget to pass along that we have a community share starting next week April 16th and going until the 22nd.  Any and everyone is welcome!

A) 3 Min Assault/Row

Every :20 sec for 3 Min

Russian Kettle Swings

Light Dumbell Bulgarian Split Squat

Bear Crawl

1 Min Jog

B) Every 1:30 x 10 Sets

Full Snatch+Floating Full Snatch


12 Min EMOM

1st-30 Sec Heavy Russian Kettle Swings

2nd- 12 Alt Dumbell Snatch

3rd-35 Sec Assault @85%

C) “The Hornets Nest”

8 Rounds

20 Sec Max Effort Thrusters 95/65 (fitness use dumbell’s”

10 Sec Rest

20 Sec ME Pull-ups

10 Sec Rest

20 Sec ME Sit-ups

10 Sec Rest

Post running total of reps