1. Workouts Week of 04/12/2021-04/16/2021

    Monday - 04/12/21: Strength E2MOM X 5 3 back squats @85% *sets are across. Not building "Over and Out" For Time: (12min cap) 20 Power Snatches 95 / 65 lb 20 Lateral Barbell Burpees 20 Overhead Squats 95 / 65 lb 20 Lateral Barbell Burpees 20 Squat Sna…Read More

  2. Workouts Week of 04/05/2021-04/10/2021

    Monday - 04/05/21:   Strength: E2MOM X 5 5 back squats @75% *sets are across. Not building "RENTS" AMRAP 15 500/450m Row 40 Wallballs 20 / 14 lb 30 Alt DB Power Snatches 50 / 35 lb 20 Toes to Bar *row goal sub 2:00. Wallball doable in at least 10…Read More

  3. Workouts Week of 03/29/2021-04/03/2021

    Monday - 03/29/21 "Divide & Conquer" AMRAP 15: 30 Double Unders 15 Push Jerks 95/65 lb 30 Double Unders 15 V-ups *mod 2x singles/quick steps. Push jerks are light & doable UB. Post wod: Banded hamstring stretch Couch stretch Home wod: AMRAP 1…Read More

  4. 03/22/2021-03/27/2021

    Monday - 03/22: Primer: EMOM X5 5 shoulder press @80% or AHAP "Tri-Weekly"  4 Rounds For Time: ( 18min cap) 10 Chest To Bar Pull-Ups 20 Front rack lunges (115/85) 30/24 Calorie Bike *C2B doable in 5’s. mod jumping C2B. Lunges doable in 2 sets or l…Read More

  5. Workouts Week of 03/15/2021-03/20/2021

    Monday - 03/15/21: Snatch: On the 1:30 x 5 Sets: 1 Power Snatch 1 Squat Snatch Build in weight each set. *getting us ready for the wod to either power snatch or squat snatch first rep. Does not have to be UB. "All Over Again"  AMRAP 15: 25 Overhea…Read More

  6. Workouts Week of 03/08/2021-03/13/2021

    Monday - 03/08/21: Strength: E2MOM x5 5 back squats *build to AHAP. Today we are building to a 5rm. Suggested percentages 50-60-70-80%- MAX! "Airborne" 6 Rounds For Time: (15 min cap) 45 Double Unders 30 Air Squats 15/12 Calorie Row *mod 2x singles.…Read More

  7. Workouts Week of 03/01/2021-03/05/2021

    Monday - 03/01/21: "Tricycle"  For Time: (25min cap) 50/40 Calorie Bike "Buy-In" ... Directly into: 30-24-18-12: Alternating Dumbbell Power Snatches Chest To Bar Pull-Ups Thrusters Dumbbell - 50 / 35 lb Thruster - 75 / 55 lb *bike pace goal 65/60rpm…Read More

  8. Workouts Week of 02/22/21-02/27/21

    Monday-02/22/21 Back Squat E2MOM 10-8-6-4-2: Back Squats *building in weight, each set is heavy. 65-70-75-80-85% or AHAP "Bootleg"  AMRAP 15: 21 Wallballs 18 Single Dumbbell Alternating Power Snatches 15 Toes to Bar 12 Box Jump Overs Wallball - 20 /…Read More

  9. Workouts Week of 02/15/2021-02/20/2021

    Monday 02/15/21: Primer: Every 90s 3 OHS *build to AHAP. Take bar from ground. Try to squat snatch first rep. "Freedom Sauce"  AMRAP 3: 21 OHS 95 / 65 lb 21 Lateral Burpees Over Rower Time Remaining: Max Calorie Row Rest 3:00 AMRAP 3: 18 OHS 115 / …Read More

  10. WORKOUTS WEEK OF 02/08/2021-02/14/2021

    WODS 2/8 - 2/13 Monday: Stamina Squats (in class) On the Minute x 8 (4 Rounds): Min 1 - 5 Front Squats Min 2 - 10 Back Squats Single barbell, loaded throughout at 53-55% 1RM Front Squat. "Devil In Disguise" (in class) AMRAP 14: 10 Alternating Single …Read More