1. Workouts 03/23/2020-03/27/2020

    Monday 03/23/2020 HOME WOD: “Spice Girl” For Time: 10 Single DB Hang CJ, 50 Lateral Jump Squats 20 Single DB Hang CJ, 50 Lateral Jump Squats 30 Single DB Hang CJ, 50 Lateral Jump Squats 40 Single DB Hang CJ, 50 Lateral Jump Squats 50 Single DB Ha…Read More

  2. Workouts 03/16/2020-03/20/2020

    Monday 03/16/2020 Class squats:   5-4-3-2-1 back squats. *perform a set E2MOM building to a heavy single. Suggested percentages; 75-80-85-90-95+ Conditioning “Overkill”  21-15-9: (16min cap) Double Dumbell Power Cleans (50’s/35’s)  Box Ju…Read More

  3. Workouts week of 03/09/2020-03/13/2020

    Monday 03/09/2020 Tempo back Squat On the Minute x 10: 1 Pausing "One and One Quarter" Squat * Squat to full depth, stand to about parallel, return to full depth, then stand to full extension. Start light and build to AHAP. Pause 3s in bottom of each…Read More

  4. 03/02/2020-03/06/2020

    Monday 3/2/2020 Strength: Every 90s x5 1 squat clean + 4 front squats Build to AHAP  Conditioning (20min cap) 
“Black and Tan”
 3 Rounds: 9 Front Squats (95/65) 7 Toes to Bar 5 Lateral Barbell Burpees 30/21 cal row 3 Rounds: 9 Front Squats (…Read More

  5. 02/24/2020-2/28/2020

    Monday 02/24/2020 Strength/skill: E2MOM x4 2 power snatch + 3 OHS *build to AHAP Conditioning “Foot Locker” 5 Rounds: (18min cap) 9 Toes to Bar 15 Wallballs (20/14) Directly Into… 5 Rounds: 9 Power Snatches (75/55) 15 Overhead Squats (75/55) *m…Read More

  6. Workouts 02/17/2020-02/21/2020

    Monday 02/17/2020 Hang Squat Clean On the 1:30 x 6 Sets: Clean Pull Hang Clean Pull Hang Squat Clean *Build to heavy complex. Focus is making contact in the clean. Conditioning "Underrated" AMRAP 9: 30 Double Unders 1 Hang Squat Clean (135/95) 30 Dou…Read More

  7. Workouts 02/10/2020-02/14/2020

    Monday 02/10/2020 Conditioning "Dead Space" On the 5:00 x 5 Rounds: 7 Power Snatches (115/85) 15/12 Calorie Assault Bike 7 Overhead Squats (115/85) 20 x 10 Meter Shuttle Runs (Down & back =2) *power snatches should be doable in 2 sets or less. OH…Read More

  8. Workouts 02/03/2020-02/07/2020

    Monday 02/03/2020 Clean and Jerk Complex On the 1:30 x 5 Sets: 1 Power Clean 1 Front Squat 1 Push Jerk 1 Cluster *Building to AHAP. Last set should be heavier than wod weight. Conditioning "Rack City" For Time: (9min cap) 10 Power Cleans (155/105) 50…Read More

  9. Workouts 01/27/2020-01/31/2020

    Monday 01/27/2020 Overhead Squat Complex E2MOM x 3 1 Pausing Overhead Squat (3 Seconds in Bottom) 2 Overhead Squats *Heavy across all sets. Aim for 75% of OHS max Conditioning "Pins and Needles” AMRAP 12: 5 Strict Pull-ups 10 Overhead Squats (95/65…Read More

  10. Workouts 01/19/2020-01/23/2020

    Monday 01/19/2020 Strength: Power Clean and Jerk Every 2 Minutes x 5 Sets: 3 Power Cleans 1 Split Jerk *build to AHAP. UB power cleans "Air Fryer” 3 Rounds: (12min cap) 50 Air Squats 10 Power Clean & Jerks (135/95) Tuesday 01/20/2020 "Part Time…Read More