Strength Every 3:00, 4 Sets10 Back Squats + 10/10 Elbow Supported Dumbbell External Rotation1-2) 55-60%3-4) 60-65% Conditioning AMRAP 16 – w/ Partner, alternating movements10/8 Calorie Row (FX: 8/6) (RX+: 12/8) 10 Wallball Weighted Situps (20/14) (FX: Situps) 1 Rope Climb (RX+: 2) 10 Wallballs (20/14) (RX+: 11’/10′) 10 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+:...Read More

Strength Every 2:00, 6 SetsRX+: 2-4 Ring Muscle-Ups with Feet TogetherRX: 1 Kip Swing with Pull to Hips + 1 Ring Muscle-UpFX: 2x(1 False Grip Ring Row + 1 Ring Muscle-Up Transition+1 Ring Dip)SC: :15-:30 Ring Row Hold + :15-:30 Dip Support (Boxes, Rings, etc.) + 4-6 Prone Y Raises w/ 3s Hold (Hold raised...Read More

Shoulders feeling tight? Join Coach Scinju’s mobility class at 5:45 PM today to losen them up! Strength Every 3:00, 4 Sets10 Deadlifts + 20 Underhand Banded Pullaparts1-2) 55-60%3-4) 60-65% Conditioning Every 1:30, 2 Rounds (8 Intervals)1) 15/10 Calorie Row (FX: 12/8) (RX+: 18/12) +AMRAP Alternating Dumbbell Hang Snatch (50/35) (FX: 35/20) 2) 15/10 Calorie Bike...Read More

Weekly OverviewEvents/ClassesMonday“The Chief”Toes-to-Bar/Double Under Skills Clinic at 5:45 PMTuesdayDeadliftShoulder Mobility Class at 5:45 PMWednesdayRing Muscle UpAb Attack at 5:45 PMThursdayBack SquatFridaySnatchSaturdaySquad WODSundayDB Bench/Strict Pull Ups “The Chief” 5 Rounds of 3:00 on/1:00 offAMRAP 33 Power Cleans (135/95)6 Push-Ups9 Air SquatsStart next round where you left off in previous AMRAP Compare to 2/16/19 Strength 3 Rounds...Read More

Strength Every 1:30, 3 Rounds (9 Intervals)1) 10 Strict Press (↑)2) 6/6 X03-Tempo Single Arm Dumbbell Row (↑) (3s eccentric)3) :45 Plank (Optional Weighted)*Score is Strict Press Conditioning Every 1:30, 5 Rounds (10 Intervals)1) 18/13 Calorie Row + AMRAP Burpees Over Rower in Remaining Time (FX: 15/10) (RX+: 21/16)2) Rest*Score is total burpees over rowerRead More

SQUAD-WOD 7 Rounds of 3:00 work/1:00 rest with a Partner (work split however you want) Rounds 1-3:20 Back Rack Lunges (95/65) (FX: 75/55) (RX+: 115/80) 40 Box Jumps (24/20) (RX+: 30/24) AMRAP Calorie SkiRound 4: Rest Rounds 5-7:20 Chest-to-Bar Pull-Ups (FX: Pull-Ups) (RX+: 10 Bar Muscle-Ups) 40 Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24) AMRAP...Read More

Strength Every 3:00, 4 Sets 10 Deadlifts (55-60%) + 10/10 Lateral Banded External Rotation Conditioning 800m Run (FX: 600m) (RX+: 1000m) Then… 8 Rounds 20 Double Unders (RX+: 30) 4 Handstand Push-Ups (FX: 2) (RX+: 6) *14:00 CapRead More

Strength EMOM 121) 2 Rope Climbs(FX: J-Hook Drills) (RX+: 1 Legless Rope Climb OR 3 Short Legless Rope Climb (Halfway)) 2) 3-6 Strict Ring Dips + :10 Ring Support Hold(FX: Banded Dips+Box Support Hold) (RX+: High Rings) Conditioning AMRAP 10 15 Burpee Box Jump Overs (24/20) 12 Hang Power Snatch (75/55) (FX: 55/35) (RX+: 95/65)...Read More

Strength Every 2:00, 8 Sets1-4) 2 High Hang Power Clean + 1 Front Squat (↑)5-8) 2 High Hang Squat Clean (↑)*Hold onto bar between reps*Score is heaviest High Hang Squat Clean Conditioning AMRAP 15 w/ Partner – split reps any way200m Team Run (RX+: One person carries 20/14lbs Wallball)40 Weighted Situps (15/10) (FX: No Weight)...Read More

Don’t forget about mobility class today at 5:45! We will be working on our Lumbar Spine. Strength Every 3:00, 4 Sets10 Back Squats (55-60%) + 10 Dumbbell High Pull Conditioning 4 Rounds of 3:00 on/1:00 off200m Run (RX+ 300m)40 Double Unders (RX+ 60)AMRAP Single Arm Dumbbell Lunge (50/35) (FX: 35/20) (RX+: 70/50)*Score is total lunges...Read More