1. Wednesday 2/6/2019

    Tempo Back Squat (in class) 5 Sets of 2 7 Second Negative, 3 Second Pause in Bottom "After Party" (in class) 1-2-3-4-5-6-7-8-9-10: Dumbbell Front Squats (50's/35's) 30 Double Unders After Each Round Skill Conditioning 5 Rounds, Not For Time: 2 Rope C…Read More

  2. 2/5/2019 Tuesday

    "Hangnail" (in class) AMRAP 16: 30 Dumbbell Hang Clean and Jerks (50/35) 25/18 Calorie Bike 20 Lateral Barbell Burpees 15 Deadlifts (245/165) Row Capacity (Building from 12-10-18) 6 Rounds, On the 2:00: (in class warm up) 400/330 Meter Row Round 1: 2…Read More

  3. Monday 2/4/2019

    Front Squat On the 90 Seconds x 6 Sets: Set 1: 3 Reps @ 75% Set 2: 2 Reps @ 80% Set 3: 1 Rep @ 85% Sets 4-5-6: 1 Rep @ 90% *After Each Set, Complete 25% Strict Handstand Push-ups Squat Clean Thruster On the Minute x 10: 20 Double Unders 1 Squat Clean…Read More

  4. Friday 2/1/2019

    E2MOM for 10 minutes (in class) 2 hang snatch building to 75% "Top Down" (in class) With a 12:00 Time Cap: 1 Round: 50 Barbell Facing Burpees 40/30 Calorie Bike 30 Squat Snatches (115/80) Time Remaining: Build to 1RM Hang Snatch Stamina Builder 5 Set…Read More

  5. Thursday 1/31/2019

    Partner Wod: 35min time cap For time: 5 rounds: 20 handstand push-ups 40 Alt DB snatch (50/35) 80 Double unders Also... Row 300 (m/m, m/f) 250cal (f/f) *the workout is finished once the 5 rounds AND the row are complete. One partner may work on the r…Read More

  6. Wednesday 1/30/2019

    Squats + Handstand Walking On the 2:00 x 5 3 Front Squats + 6 Back Squats + 50' Handstand Walk Round 1: 55% Round 2: 60% Rounds 3-5: 65% "Girl Power" (in class) AMRAP 18: 21/15 Calorie Assault Bike 3 Rounds of "Cindy" 5 Squat Cleans (185/135) Body Ar…Read More

  7. Tuesday 1/29/2019

    Tuesday: "Layup" (in class) 25-20-15-10-5: Box Jump Overs (24"/20") Toes to Bar Directly Into… 5-10-15-20-25: Hang Power Snatch (75/55) Wallballs (20/14) Row Conditioning On the 0:00 - 50/35 Calorie Row On the 4:00 - 30/24 Calorie Row On the 7:00 -…Read More

  8. Monday 1/28/2019

    Deadlift 7 Sets of 2 1 Set at Each Percentage: 70-73-76%. Final Four Sets to Build to a Heavy Set. Push Press (in class) 5 Sets of 3 1 Set at Each Percentage: 75-80%. Final Three Sets to Build to a Heavy Set. "Go Fish" (in class) For Time: 1,000 Mete…Read More

  9. Friday 1/25/2019

    "Sea Legs" In a 15 Minute Window: 2 Rounds: 30/21 Calorie Row 25 Box Jump Overs (24/20) 20 Front Squats (135/95) In Time Remaining… Build to a 1RM: Squat Clean + Hang Squat Clean + Jerk Handstand Walking Alternating On the Minute x 12: Minute 1: 50…Read More

  10. Thursday 1/24/2019

    Thursday’s Wod 3 sets: 10 single leg box squats 12 single leg double KB DL AHAP (6 each leg) Wod: 4 rounds 20 ring pushups 50’ single arm OH KB lunge 25 KB swings (55/35) 50’ single arm OH KB lunge Cash out: 50 floor wipers (95/65)…Read More