1. 6/4/2019 Tuesday

    Tuesday: Deadlift Alternating On the Minute x 10: (in class) Minute 1 - 15/12 Calorie Row Minute 2 - 5-4-3-2-1 Deadlifts (building to 90%) Conditioning (in class) "Jelly Belly" (18min cap) 50 AbMat SU, 25 Cal Assault Bike, 10 Deadlifts 40 AbMat SU, 2…Read More

  2. 6/3/2019 Monday

    Monday: Squat conditioning: (in class) Every 3min x4 6 back squat @75% + 30ft front rack KB lunges AHAP Conditioning: (in class) 18min cap 800m run 12 thrusters (135/95) 12 C2B pull-ups 400m run 9 Thrusters (165/115) 9 Bar MU 200m run 6 thrusters (18…Read More

  3. Wednesday 5/29/2019

    Pausing Front Squat 5 Sets of 2 3s pause in the bottom of each rep. Hang Squat Clean (in class) 11min On the Minute x 5: Minute #1 - 2 Hang Squat Cleans Minute #2 - 2 Hang Squat Cleans Minute #3 - 2 Hang Squat Cleans Minute #4 -1 Hang Squat Clean Min…Read More

  4. Tuesday 5/28/2019

    Tuesday: Strict Handstand Pushups 10 Sets for Time: 30% of Max Strict Handstand Pushups Conditioning (in class) "Strict Nicole" AMRAP 20: 400 Meter Run Max Strict Pull-ups *max strict pull-up sets should start with at least sets of 10. Use band as ne…Read More

  5. 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

  6. 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

  7. 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

  8. 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

  9. 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

  10. 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