Squad WODAMRAP 24 – w/ Partner, Alternate Full Movements12 Calorie Bike10 Double Dumbbell Suitcase Reverse Lunge (50/35) (FX: 35/20)8 Burpee Box Jump Overs (24/20)6 Double Dumbbell Deadlifts (50/35) (FX: 35/20)40 Double Unders (FX: 25 OR Single Unders)200m Team Run*Resting partner holds DB in Suitcase OR Front Rack HoldRead More

StrengthEvery 1:30, 3 Rounds1) 5 Push Press + 5 Push Jerk (40-50% of 1RM CJ)2) 10 Ring Rows (OPT: Feet Elevated)3) 10 Prone Swimmers*Touch and Go Push Press/Push Jerk from the floor ConditioningFor Time:30/25 Calorie Ski (FX: 20/15) (2:00 Cap)30 Shoulder to Overhead30/25 Calorie Row (FX: 20/15)30 Hang Power Clean*10:00 Cap*Weights: (105/70) (FX: 75/55) (RX+:...Read More

ConditioningEvery 10:00, 3 Rounds800m Runinto…AMRAP5 Pull-Ups10 Push-Ups15 Air Squats*Continue AMRAP from where you left off*FX: 600m Run, Jumping Pull-Ups, Push-Ups on Knees*RX+: 15 Rounds Cooldown1:00/1:00 Pec Stretch w/ Rig1:00/1:00 Single Leg Forward Fold1:00 Saddle PoseRead More

StrengthEvery 1:30, 3 Rounds1) 10 Bent Over Row + 5 Deadlifts (<30% of 1RM Deadlift) 2) Core/Glute Warm-Up:– 20 Deadbugs– :20/:20 Side Plank– 10 Seal Pose Press-Up Conditioning5 Rounds for Time:15 Calorie Row12 Bar Facing Burpees9 Deadlifts (225/155) (FX: 155/105) (RX+: 275/185)50 Double Unders (FX: 35 OR Single Unders)*22:00 CapRead More

StrengthEvery 2:00, 8 Sets2 Squat Snatch1-4) 60, 65, 70, 75%5-8) ↑ to heavy double ConditioningFor Time:2 Rounds of15 Toes to Bar (FX: 10 OR Hanging Leg Raises)15 Power Snatch (75/55) (FX: 55/35)into…2 Rounds of15 Box Jumps (24/20)15 Overhead Squats (75/55) (FX: 55/35)*10:00 Cap*RX+: Sub 7:30Read More

Weekly OverviewEvents/ClassesMondayConditioning IntervalsTuesdaySnatchWednesdayLong ConditioningThursdayMurph Prep IntervalsFridayShoulder to OverheadSaturdaySquad WODSundayBack Squat ConditioningEvery 2:00, 4 Rounds1) 200m Run + AMRAP Calorie Ski2) Rest3) 200m Run + AMRAP Calorie Bike4) Rest*Rain Option: 250/200m Row*Score: Total Calories Cooldown:30/:30 Calf Stretch w/ Rig1:00 Straddle Pose w/ Rig1:00 Saddle Pose1:00 Frog PoseRead More

StrengthEvery 1:30, 4 Rounds1) 8-10 Strict Handstand Push-Ups (FX: Abmat/Pike) (RX+: Wall Facing OR Deficit)2) 10 Bent Over Row ConditioningAMRAP 1540 Double Unders (FX: 20 OR Single Unders)20 Single Dumbbell Shoulder to Overhead (50/35) (FX: 35/20)10 Lateral Burpees Over Dumbbell20 Sit-Ups*RX Min: 3 RoundsRead More

Squad WODFor Time w/ Partner – Split Reps Any Way800m Team Run30 Power Clean (135/95)1000/800m Row30 Bar Muscle-Ups1000/800m Row30 Power Clean (135/95)800m Team Run*30:00 Cap*Barbell: (FX: 95/65), (RX+: 185/125)*Bar Muscle-Ups: (FX: Chest to Bar Pull-Ups), (RX+: Ring Muscle-Ups)*Run/Row: (FX: 600m Team Run, 800/600m Row)Read More

StrengthEvery 2:00, 3 Rounds1) 12 Back Rack Box Step Ups (24/20)2) 12 Hip Thrust w/ Pause at Top3) :45-1:00 Plank (High/Weighted) ConditioningAMRAP 105-10-15-20, etc.Box Jump Overs (24/20)Wall Balls (20/14)Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)*RX/RX+ Min: Complete round of 20Read More

StrengthEvery 3:00, 6 Sets1-3) 3-Position Power Snatch (55, 60, 65% of 1RM Snatch)4-6) 3 Power Snatch (70, 75, 80%)*3-Positions – Floor, Hang, High Hang; hold onto the bar b/t reps*Reset b/t reps during sets 4-6 ConditioningFor Time:150 Double Unders (FX: 100 OR Single Unders)10 Snatch (165/115) (FX: 115/80) (RX+: 185/125)*8:00 CapRead More