1. Tuesday 12/18/2018

    Gymnastic Conditioning (in class) 2 Rounds: 40% of Max Ring Muscle-ups / strict pull-ups + 100 Double Unders 30% of Max Ring Ring Muscle-ups/strict pull-ups + 100 Double Unders 20% of Max Ring Ring Muscle-ups/pull-ups Rest 3 Minutes Between Rounds "C…Read More

  2. Monday 12/17/2018

    Stamina squatting test: (in class) 5min AMRAP back squats (135/95) Squat Snatch Minutes 0-5: Heavy Double Overhead Squat Minutes 5-10: Heavy Double Snatch Balance Minutes 10-15: Moderate: 1 Pausing Snatch Pull + 2 High Hang Squat Snatch Minutes 15-20…Read More

  3. Friday 12/14/2018

    “Eva” 5 rounds for time of: Run 800 meters 30 Kettlebell swings (55/70) 30 Pull-ups 45 minute time cap…Read More

  4. Thursday 12/13/2018

    Stamina Squatting (Final Week) (in class) Alternating On the Minute x 12 (6 Rounds): Odd Minutes: 1 Front Squat Even Minutes: 3 Back Squats Barbell Loaded at 85% of 1RM Front Squat For Both Lifts "Babs" (in class) 3 Rounds: 10 Bar Muscle-ups 20 Kippi…Read More

  5. Wednesday 12/12/2018

    "Rugrats" (in class) On the 4:00 x 5 Rounds: 9 Burpee Box Jump Overs (24/20) 15 Dumbbell Front Squats (50's/35's) 15/12 Calorie Assault Bike Body Armor 3 Giant Sets: (post Wod if there’s time) 10 Good Mornings 20 Box Step-Ups 30 Glute Bridges 40 Ab…Read More

  6. Tuesday 12/11/2018

    Gymnastic Conditioning 5 Rounds, In a 90 Second Window: 20/14 Calorie Row Max Handstand Push-ups Rest 30 Seconds After Each Round. 1st 3 Rounds Strict. Last 2 Rounds Kipping. Push Jerk (in class) Heavy 5-4-3-2-1 "Down Time" (in class) AMRAP 7: 3 Dead…Read More

  7. Monday 12/10/2018

    Stamina Squatting (Final Week) (in class) Alternating On the Minute x 12 (6 Rounds): Odd Minutes: 3 Front Squats Even Minutes: 6 Back Squats Barbell Loaded at 70% of 1RM Front Squat For Both Lifts Snatch Complex 5 Sets: Power Snatch + Hang Squat Snat…Read More

  8. Friday 10/7/2018

    Stamina Squatting (in class) Alternating On the Minute x 12 (6 Rounds): Odd Minutes: 1 Front Squat Even Minutes: 3 Back Squats Barbell Loaded at 82% of 1RM Front Squat For Both Lifts Clean and Jerk Complex 5 Sets (Building to a Moderate): 5-Rep Touch…Read More

  9. Thursday 12/6/2018

    Every 90s x 5 rounds (in class) 80ft double overhead DB/KB carry AHAP Wod: (in class) 3 rounds: 40 jumping air squats 30 KB swings (70/55) 20 target burpees (6 inch target) Aerobic Capacity: 6 rounds: 30s ski erg sprint 20 pvc shoulder press (recover…Read More

  10. Wednesday 12/5/2018

    Conditioning (in class) Teams of 3 AMRAP 7: 50 Back Squats (155/105) 50 Back Squats (185/125) AMRAP Back Squats (225/155) Rest 3 Minutes 50 Bench Press (135/95) 50 Bench Press (155/105) AMRAP Bench Press (185/135) Rest 3 Minutes 50 Deadlifts (185/135…Read More