StrengthEMOM 151) 8 Strict Ring Dip (FX: Banded) (RX+: Weighted)2) 2 Rope Climbs (FX: 1 OR J-Hook Practice) (RX+: 50/50 Legless)3) 20 Underhand Banded Pullaparts ConditioningAMRAP 15100m Run10 Hand Release Push-Ups (FX: Abmat Push-Ups) (RX+: 2″/1″ Deficit)100m Run10 Toes to Bar (FX: Hanging Leg Raises) (RX+: Toes to Ring)*RX/RX+ Min: 4 RoundsRead More

Squad WOD2 Rounds for Time w/ Partner – Split Reps Any Way50/40 Calorie Bike (FX: 40/30)100 Double Unders (FX: 80 OR Single Unders)50 Back Rack Reverse Lunges (95/65) (FX: 75/55) (RX+: 135/95)50/40 Calorie Ski (FX: 40/30)100 Double Unders (FX: 80 OR Single Unders)50 Push Press (95/65) (FX: 75/55) (RX+: 135/95)*30:00 CapRead More

StrengthEvery 3:00, 5 Sets8 Deadlift (55, 60, 65, 70, 75%) ConditioningAMRAP 1020/15 Calorie Row (FX: 15/10)10 Burpee Box Jump Overs (24/20) (FX: Burpee Box Step Overs)*RX+: 5 RoundsRead More

StrengthEvery 1:30, 4 Rounds1) 8-10 Strict Handstand Push-Ups (FX: Abmat/Pike) (RX+: Deficit and/or Wall Facing)2) 8-10 Strict Pull-Ups (FX: Seated Barbell/Banded) (RX+: Weighted) ConditioningAMRAP 12200m Run4 Bar Muscle-Ups (FX: 2, Chest to Bar Pull-Ups) (RX+: Ring Muscle-Ups)8/8 Single Dumbbell Shoulder to Overhead (50/35) (FX: 35/20)*RX/RX+ Min: 4 RoundsRead More

StrengthEvery 3:30, 4 SetsBack Squat1) 10 @65%2-3) 8 @70%4) 6 @75% Conditioning3 Rounds for Time:30 Double Unders (FX: 20 OR Single Unders)6 Squat Cleans (135/95) (FX: 95/65) (RX+: 155/105) into… 3 Rounds for Time:60 Double Unders (FX: 40 OR Single Unders)3 Front Squats (185/125) (FX: 135/95) (RX+: 245/165)*12:00 CapRead More

StrengthEvery 3:00, 5 SetsBench Press1-3) 5 Tempo w/ 3s Down @65, 70, 75%4-5) 10 @50, 55% Superset Accessory (3+ out of 5)16 Alternating Dumbbell Bicep Curls Conditioning2:00 on, :15 off1) Max Calorie Ski2) Max Calorie Row3) Max Calorie Bike4) Max Line Facing Burpees*Score: Total Calories/RepsRead More

Weekly OverviewEvents/ClassesMondaySnatchTuesdayBench PressWednesdayBack SquatThursdayStrict GymnasticsFridayDeadliftSaturdaySquad WOD10am Endurance WODSundayGymnastics Development StrengthEvery 2:00, 8 Sets1 Squat Snatch + 1 Hang Squat Snatch1-4) 50, 55, 60, 65%5-8) (↑)*Hold onto bar b/t reps ConditioningFor Time:72 Wall Balls (20/14) (FX: 48 OR 14/10)36 Toes to Bar (FX: 24 OR Hanging Leg Raises)12 Snatch (135/95) (FX: 95/65) (RX+: 185/125)*12:00 CapRead More

StrengthEvery 1:30, 3 Rounds1) 100′ Double Kettlebell Front Rack Carry2) 10-15 Ring Rows w/ Pause at Top3) :30 Weighted Plank + :15 Plank (OR :45 Plank) Conditioning3 Rounds for Time:250/200m Row75 Double Unders (FX: 50 OR Single Unders)200m Run*14:00 Cap*RX+: Sub 10:00Read More

Squad WODEndurance ClassAMRAP 12 – w/ Partner, Alternate Movements9 Chest to Bar Pull-Ups (FX: Pull-Ups) (RX+: Strict Pull-Ups / Banded Strict w/ Red Band)12 Dumbbell Bench Press (50/35) (FX: 35/20) (RX+: 70/50)15 Air SquatsRest 6:00AMRAP 12 – w/ Partner, Alternate Movements9 Push Jerk (115/80) (FX: 75/55) (RX+: 135/95)12 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+:...Read More

ConditioningEvery 3:00, 3 Rounds1) 400m Run + AMRAP Calorie Ski2) Rest3) 400m Run + AMRAP Calorie Bike4) Rest*FX: 300m Run*RX Min: 75/60 Calories (~13/10 each AMRAP) Cooldown1:00/1:00 Single Leg Forward Fold1:00/1:00 Pigeon PoseAccumulate 15 Seal Pose Press-Ups OR Cat CowsRead More