Back Squat 4×4 @ 70% 2×2 @ 72% 2×2 @ 80% 4×1 @ 85% and then… Complete three rounds for time: 100 Air Squats 500m Row

Hang Power Clean 3/3/3/3/3/3/3 *Start at 65% of your 1rm clean (full clean), add 5-10# each set and then… AMRAP – 12 Minutes3 Hang Power Cleans5 Push Press7 Toes to Bar *Score is rounds + reps and the weight you pick

Establish a “20 Rep Max” Back Squat *During reps 1 through 20, the bar can never be placed back on the rack. During your warm up, start at 50-60% of your 1rm back squat. Once you’re completely warm, make the proper weight adjustment and begin your attempts at a 20 rep max and then… 50…

EMOM – 9 Minutes1 Push Press + 1 Push Jerk + 1 Split Jerk *Start at 65% of your 1rm jerk, add weight every 3 minutes. Complete 5 rounds for time:10 Russian Kettlebell Swings10 Single-Arm KB Thrusters (5 per arm)5 Burpees Score is time plus KB weight.

One World members presented the owners with a heart felt gift -a new LED timer! Big thanks to Justin C for organizing it all. 

Back Squat 4 x 4 @ 65% of your 1rm 2 x 2 @ 70% of your 1rm2 x 2 @ 75% of your 1rm 4 x 1 @ 80% of your 1rm Complete for time: 3 Cleans + 9 HSPU6 Cleans + 6 HSPU9 Cleans + 3 HSPU *Full Cleans, 135/95 – 115/75 –…

Hey everyone, we are on a regular schedule tomorrow. As the storm comes in, we will update everyone on any schedule changes. Drive safe and stay warm. Thursday December 11 2014 Hang Power Snatch3/3/3/3/3/3/3 *Start at 65% of your 1rm and add weight each set. Complete for time 100 Double Unders50 Hollow Rocks75 Double Unders50…

Back Squat 4 x 4 @ 65% of your 1rm 2 x 2 @ 70% of your 1rm2 x 2 @ 75% of your 1rm 4 x 1 @ 80% of your 1rm and then… 3 Rounds for time: 15 Body Weight Deadlifts 800m Run

Start at 65% of your 1 rep max jerk and complete the following cycle, 7 times. Add weight for each attempt, rest as needed. One cycle = 3 Push Press + 2 Push Jerks + 1 Split Jerk and then… “Cesar’s World”21 Min AMRAP 7 KB Swings (russian)7 Chest To Bar Pull Ups7 Push Ups…

Thanks to everyone that participated in Saturday’s “friends and family” class. Looks like all of you enjoyed yourself and started the day with a legit workout! Credit to coach Myles for running a smooth and enjoyable class…YOU DA MANNNNN! Here’s the workout for Monday December 8 2014 EMOM – 15 Minutes2 Power Cleans + 8…