Strength Bench Press Every 2:30 x 4 Sets 8 Reps @ 8 RPE across (~60% of 1RM Bench) Conditioning 16:00 AMRAP 400m Run1:00 Plank Hold (FX: :30 hold)400m Farmers Carry (50/35) (FX: 35/20) (RX+ 70/50)1:00 Plank Hold (FX: :30 hold)200ft Farmers Walking Lunges1:00 Plank400m RunMax Wall WalksRead More

Squad WOD With a partner, complete 4 rounds (divide the work as desired): 50 Abmat Sit-Ups 40 Box Jump Overs (24/20) (FX: 30)30 Burpee Pull-Ups (FX: 20)20 Thrusters (95/65) (FX: 75/95) (RX+ 115/80)Read More

Strength Deadlifts Every 2:30 minutes x 4 Sets Set 1: 3 Reps @ 65%Set 2: 3 Reps @ 70%Set 3: 3 Reps @ 75%Set 4: 5 Reps @ 70% Conditioning Every 5:00 x 3 Sets 2 Rounds 15 American Kettlebell Swings (24/16) (FX: 16/12) 12 Renegade Rows (2 part, no push-up) (50/35) (FX: 35/20)9/7 Strict Ring...Read More

Strength Power Clean 10:00 EMOM1 Rep @ 70%+ Conditioning For Time: 10-1 Bar Facing Burpees1-10 Power Cleans (135/95) (FX: 95/65) (RX+ 165/115)Read More

Strength Push Press Every 2:30 minutes x 4 SetsSet 1: 3 Reps @ 65%Set 2: 3 Reps @ 70%Set 3: 3 Reps @ 75%Set 4: 5 Reps @ 70% Conditioning For Reps 15:00 EMOM Minute 1: 60 Double Unders (FX: 40)Minute 2: Toes to BarMinute 3: Calorie BikeMinute 4: Double Dumbbell Push Press (50/35) (FX:...Read More

Weekly OverviewEvents/ClassesMondayBack SquatTuesdayPush PressWednesdayPower CleanThursdayLong ConditioningFridayDeadliftSaturdaySquad WOD10am Endurance WODSundayBench Press Strength Back SquatEvery 2:30 minutes x 4 SetsSet 1: 3 Reps @ 65%Set 2: 3 Reps @ 70%Set 3: 3 Reps @ 75%Set 4: 5 Reps @ 70% Conditioning AMRAP 10200m Run20 Alternating DB Snatches 50/35 (FX: 35/20) (RX+ 70/50)20 Wall Balls 20/14 (FX: 15...Read More

StrengthEvery 2:00, 3 Rounds1) 8/8 Single Dumbbell Push Press w/ 3s Pause Overhead2) :30/:30 Weighted Side Plank (FX: Unweighted or on Knee) ConditioningFor Time:400m Run (FX: 300m)into…4 Rounds of16 Push Press (95/65) (FX: 75/55) (RX+: 115/80)16 Lateral Burpees Over Bar (FX: 12)into…400m Run (FX: 300m)*18:00 CapRead More

Squad WODEndurance ClassAMRAP 30 w/ Partner – Alternate Full Movements15 Calorie Row (FX: 10)1 Round of Barbell Complex30 Wall Balls (20/14) (FX: 20 reps (14/10))15 Toes to Bar (FX: 10)60 Double Unders (FX: 40)*Barbell Complex: 5 Deadlift + 5 Hang Power Clean + 5 Front Squat (RX: 115/80) (FX: 75/55) (RX+: 155/105)AMRAP 15800m Run Fast200m...Read More

ConditioningEvery 3:00, 3 Rounds1)200m Run20 Goblet Walking Lunges (32/24) (FX: 24/16) (RX+: Double Kettlebell Front Rack (24/16))AMRAP Calorie Bike 2) Rest 3)200m Run20 Dumbbell Bench Press (50/35) (FX: 35/20) (RX+: 70/50)AMRAP Calorie Ski 4) Rest*Score: Total Machine Calories*RX/RX+ Min: 96/72 Calories (Avg 16/12 per station)Read More

StrengthEMOM 161) 8-12 Strict Handstand Push-Ups (FX: Abmat/Pike) (RX+: Deficit and/or Wall Facing)2) :30 Weighted Plank (FX: Unweighted or High Plank)3) 12 Ring Rows4) 100′ Sandbag Bear Hug Carry ConditioningAMRAP 1020′ Handstand Walk (FX: 2 Wall Walks) (RX+: Unbroken)20 Single Dumbbell Hang Snatch (50/35) (FX: 35/20)20′ Handstand Walk (FX: 2 Wall Walks) (RX+: Unbroken)20 Sit-Ups*RX/RX+...Read More