1. Friday 5/24/2019

    Friday Conditioning "Fight Club" 3 Rounds for Total Reps: 1:00 – Thrusters 1:00 – Power Cleans 1:00 – Box Jump Overs 1:00 – Pull-Ups (chin over) 1:00 – Assault Bike Calories Rest 1:00 between rounds. Rx Barbell – 95/65 Rx Box – 24″/20…Read More

  2. Thursday 5/23/2019

    Thursdays wod 6 Rounds Every :90 seconds 2 Squat Snatch Climbing “Doubled Over” 15 Min Partner AMRAP 6 Squat Snatch 135/95 12 Bar Facing burpees 18 Cal Row -you go, I go format…Read More

  3. Wednesday 5/22/2019

    Wednesday In Class "Bar Star" Part #1 AMRAP 7 - Max Overhead Squats First 50 Reps - 115/85 Second 50 Reps - 135/95 Time Remaining - 155/105 Rest 3:00 "Bar Star" Part #2 AMRAP 7 - Max Bench Presses First 50 Reps - 135/95 Second 50 Reps - 155/105 Time …Read More

  4. Tuesday 5/22/2019

    Tuesday Power Clean Technique (In Class) EMOM 6 (2 reps per set) 3-Pause Power Clean Each pause lasts 2 seconds: Pause #1 - Knee Level Pause #2 - Jumping Position Pause #3 - Receiving Position Conditioning (In Class) "Undercover" 3 Rounds: 15 Power C…Read More

  5. Monday 5/20/2019

    Monday Tempo Back Squat 7 Sets of 1 Tempo Squat* *7s down, 3s pause in bottom. Squat Therapy 2 Sets:  :30-:60s Back Squat Hold (135/95) Conditioning (in class) "Wall Street" 3 Rounds: 800m Run 40 Kettlebell Swings (53/35) 40 Wallballs (20/14) *Femal…Read More

  6. Friday 5/17/2019

    Friday: Deadlift In 10:00 or less: Build to a Heavy Set of 8 Deadlifts Conditioning (In Class) "Napalm" 2 Rounds: 10 Bar Muscle-Ups 20 Barbell-Facing Burpees 30 Deadlifts (225/155) 40 Wallballs (20/14) Last seen on July 24, 2018. -Bar MU mod is 10 Pu…Read More

  7. Thursday 5/16/2019

    Thursday: "Getting Jumped" 3 Rounds Fight Gone Bad Style for total reps 1 Min at each station GHD Sit Ups Alt DB Snatch 50/35 Box Jumps 24/20 Hand Release Push Ups Assault Bike Rest -Goal for today is to move for 45 seconds constantly for each statio…Read More

  8. Wednesday 5/15/2019

    Split Jerk 3 Sets of 3 - Tall Jerk 4 Sets of 2 - Pausing Split Jerk 5 Sets of 1 - Split Jerk Building to a heavy single for the day. Conditioning (In Class) "Jack Squat" Wearing a 20/14# Weight Vest: 21 Front Squats, 21 KB Swings, 400m Run 15 Front S…Read More

  9. Tuesday 5/14/2019

    Tuesday: Strict Handstand Pushups For Time, with a 10:00 Time Cap: 50 Strict Handstand Pushups Conditioning (In Class) "Lead Foot" Part 1 AMRAP 4: 27 Calorie Row, 27 Burpees, 27 CTB Pull-Ups Rest 4:00 "Lead Foot" Part 2 AMRAP 4: 21 Calorie Row, 21 Bu…Read More

  10. Monday 5/13/2019

    Monday: Back Squat Waves (in Class) Set #1 - 4 Reps Set #2 - 2 Reps Set #3 - 4 Reps Set #4 - 2 Reps Set #5 - 4 Reps Set #6 - 2 Reps Rest 2:00 between sets. Week 2 of 2 on this rep scheme. Aim to improve. Barbell Reverse Lunges 2 Sets of 14 Rest 2:00 …Read More