1. 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

  2. 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

  3. 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

  4. 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

  5. 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

  6. Tuesday 12/4/2018

    "Criss Cross" (in class) AMRAP 15: 30 Double Unders 15 Power Cleans (115/80) 30 Double Unders 15 Toes to Bar Gymnastic Conditioning (in class) AMRAP 4: 1-2-3-4-5-6-7-8… Unbroken Chest to Bar Pull-ups Climbing as High as Possible Body Armor 3x8 Glut…Read More

  7. Monday 12/3/2018

    Stamina Squatting (in class) Alternating On the Minute x 12 (6 Rounds): Odd Minutes: 3 Front Squats Even Minutes: 6 Back Squats Barbell Loaded at 67% of 1RM Front Squat For Both Lifts Snatch Complex 5 Sets (Building to a Moderate): 1 Snatch Pull 1 Hi…Read More

  8. Friday 11/30/2018

    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 79% of 1RM Front Squat For Both Lifts Clean and Jerk Complex 5 Sets (Building to a Moderate): 2 Hang Powe…Read More

  9. Thursday 11/29/2018

    Gymnastics conditioning 3 rounds: (1 every 3min) 10 chin ups 10 DB hang power clean AHAP Wod: 12min AMRAP 10/8 cal row 5 Wallball (20/14) 10/8cal row 10 Wallball 10/8cal row 15 Wallball *keep increasing Wallball reps by 5 until time is reached* Midli…Read More

  10. Wednesday 11/28/2018

    Barbell Cycling (in class) On the 0:00… 15-12-9: Front Squats (95/65) Lateral Barbell Burpees On the 4:00… 12-9-6: Front Squats (115/80) Burpee Box Jumps (24/20) On the 8:00… 9-6-3: Front Squats (135/95) Burpee Box Jump Overs (24/20) Body Armor…Read More