1. Thursday 4/4/2019

    Core work: 3 rounds 3 Turkish get ups (each arm) (55/35) 20 GHD sit-ups Wod: “This is my Plate!” 100 plate hops 60 GTO with plate 50 OH plate lunges 40 plate burpees 50 OH plate lunges 60 GTO with plate 100 plate hops 45/25lb plates.…Read More

  2. Wednesday 4/3/2019

    Conditioning"Dead Broke"On the 0:00, Part #1: In a 5:00 Window... Buy-In: 50/35 Calorie Row Time Remaining, AMRAP: 12 Deadlifts (185/135) 8 Box Jump Overs Rest 5:00 On the 10:00, Part #2: In a 5:00 Window... Buy-In: 35/25 Calorie Row Time Rema…Read More

  3. Tuesday 4/2/2019

    3-Position Power SnatchOn the 2:00 x 6 Sets: (in class) Wave #1... Set #1 - 60% Set #2 - 64% Set #3 - 68% Wave #2... Set #4 - 60% Set #5 - 64% Set #6 - 68% All percentages based off estimated current 1RM Power Snatch. Two waves, climbing by 4% each…Read More

  4. Monday 4/1/2019

    Pausing Back Squat 5 Sets of 3: Set #1 - 65% of estimated 1RM Set #2 - 70% Sets #3, 4, 5 - 75% 1st Squat - Pause for 3s in bottom. 2nd + 3rd Squat - No pause. Rest as needed between sets. Conditioning"Run and Gun"3 Rounds: 35min time cap (in class) 4…Read More

  5. Friday 3/29/2019

    Strength: Front squats (every 2min) 6@70% 5@75% 4@80% 3@85% 2@90% 1@95% Wod: “Elizabeth” (squats) 12min cap 21-15-9 Squat cleans (135/95) Ring dips *fast singles on squat cleans is okay. Mod HRPU for ring dips.…Read More

  6. Thursday 3/28/2019

    Strength: 5x10 (every 2min) Dumbbell Strict press AHAP Wod: 15 min AMRAP 30 DB push press (50/35’s) 25 target burpees 20 GHD Sit-ups *use KB’s if DB’s run out. Push press should be at least sets of 8-10. Mod GHD to fewer reps for those that hav…Read More

  7. Wednesday 3/27/2019

    (in class) 3 Rounds, score is total time. 30min cap 1:00 Row + 18 AbMat Sit-Ups 1:00 Bike + 7-12 CTB Pull-Ups 1:00 Row + 18 AbMat Sit-Ups 1:00 Bike + 7-12 Deadlifts (225/155)   *dead and C2B reps are determined by what they can do unbroken.…Read More

  8. Tuesday 3/26/2019

    Strength/skill: (in class) every 90s for 6 rounds (9min) 1 thruster working up to max (from racks) * suggested loading: 55-60-65-70%-max (% Of front squat) Conditioning"The Box Prince" (in class)  5 Rounds, resting 1:00 between efforts: 7 box jump…Read More

  9. Monday 3/25/2019

    Monday: Gymnastic Conditioning Ascending Ladder for 7:00: 1 Ring MU, 3/2 Calorie Assault Bike 2 Ring MU, 6/4 Calorie Assault Bike 3 Ring MU, 9/6 Calorie Assault Bike Continue to add a single ring muscle-up and (3/2) calories per round until the 7:00 …Read More

  10. Thursday 3/21/2019

    Partner Wod: “Strong-Land” 2 min at each station for max reps: 3 rounds: (25 min) 25’ farmers carry (55’s/35’s) Synchro double overhand fatbar deadlifts (45’s/25’s) 25’ sled push (2-45’s/ 1-45) Sandbag over yoke (180/100) *mod, use …Read More