Squad WODAMRAP 25 w/ Partner – Split Reps Any Way400m Team Run (FX: 300m)25 Front Squats (115/80) (FX: 95/65) (RX+: 135/95)25 Shoulder to Overhead (115/80) (FX: 95/65) (RX+: 135/95)5 Rope Climbs (FX: 3) (RX+: 50/50 Legless Rope Climbs)Read More

StrengthEvery 2:00, 3 Rounds1) 8/8 Back Rack Box Step Ups2) 8/8 Single Leg Hip Thrust ConditioningEvery 1:30, 3 Rounds1) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14) + AMRAP Back Rack Reverse Lunges (75/55) (FX: 55/35) (RX+: 95/65)2) Rest3) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14) + AMRAP Bar Facing Burpees4) RestRead More

StrengthEvery 3:00, 5 Sets4 Deadlifts1-2) 75-80%3-5) 80-85%FX:5 Deadlifts (70-75%)Superset Accessory (3+ out of 5 sets):20/:20 Single Arm Bottoms Up Kettlebell Hold ConditioningAMRAP 820/15 Calorie Row (FX: 15/11)20 Wall Balls (20/14) (FX: 15)10 Single Dumbbell Snatch (50/35) (FX: 35/20) (RX+: 70/50)Read More

Build up your mobility and stability at Core-Flex tonight at 5:45 PM! Sign up on ZenPlanner! StrengthEvery 3:00, 5 Sets4 Bench Press1-3) 75-80%4-5) 80-85% Superset Accessory (3+ out of 5 sets)10/10 Side Lying Shoulder Flexion ConditioningAMRAP 155-10-15-20, etc. (FX: 4, 8 , 12, 16, etc.)Hand Release Push-UpsPull-Ups (RX+: Chest to Bar Pull-Ups)*50 Double Unders (FX:...Read More

StrengthEvery 3:00, 5 Sets1 Hang Power Clean + 1 Push Jerk + 1 Power Clean + 1 Split Jerk (↑, start at 55-60% 1RM CJ) Conditioning3 Rounds for Time:400m Run (FX: 300m)7-5-3 Clean and JerksRX: (165/115), (185/125), (205/145)FX: (135/95), (155/105) (165/115)RX+: (185/125), (205/145), (225/155)*12:00 CapRead More

Weekly OverviewEvents/ClassesMondayBack SquatTuesdayClean and Jerk ComplexWednesdayBench Press5:45 PM – Core FlexThursdayDeadliftFridayLower Body Balance and StabilitySaturdaySquad WOD7:15 AM – Seventh Heaven Comp WODSundayUpper Body Push/Pull StrengthEvery 3:00, 5 Sets4 Back Squats1-2) 75-80%3-5) 80-85%FX:5 Back Squats (70-75%)Superset Accessory (3+ out of 4 sets)10/10 Side Lying External Rotation ConditioningAMRAP 1015 Sit-Ups (FX: 10)15 Toes to Bar (FX: 10)...Read More

ConditioningEMOM 301) 14/11 Calorie Ski (FX: 11/8) (RX+: 16/12)2) 14/11 Calorie Bike (FX: 11/8) (RX+: 16/12)3) 14/11 Calorie Row (FX: 11/8) (RX+: 16/12)4) AMRAP 50′ Shuttle Runs5) Rest*Score is total 50′ Shuttle Runs Post WOD Mobility1:00/1:00 Pigeon Pose1:00 Saddle Pose:30/:30 Single Leg Forward Fold1:00 Frog StretchRead More

For Time w/ Partner100-80-60-40 Double Unders (Each) (FX: Total)50-40-30-20 Ground to Overhead (95/65) (FX: 75/55) (RX+: 115/80) (Split)10 Synchro Bar Facing Burpees after each round (Team)*Resting Partner in Single Kettlebell Suitcase Hold (24/16) (FX: 16/12) (RX+: 32/24)*28:00 CapRead More

StrengthEvery 2:00, 4 Rounds1) 10 Pendlay Row + 10 Banded Strict Chest to Bar Pull-Ups3) 15-20 V-Ups/Tuck-Ups + :30 Plank ConditioningAMRAP 9100m Run9 Toes to Bar (FX: 6)100m Run6 Pull-Ups (FX: 4) (RX+: Chest to Bar Pull-Ups)100m Run3 Chest to Bar Pull-Ups (FX: 2) (RX+: Bar Muscle-Ups)Read More

StrengthEvery 2:30, 6 Sets1-3) 3 Heaving Snatch Balance (65-70%)4-6) 3 Snatch Balance (↑) FX:Every 2:30, 6 Sets1-3) 3 Snatch Grip Strict Press + 2 30X-Tempo Overhead Squats (↑)4-6) 3 Snatch Grip Push Press + 2 30X-Tempo Overhead Squats (↑) ConditioningEMOM 81) 22/17 Calorie Bike (FX: 17/13) (RX+: 27/20)2-3)20 Overhead Plate Lunge (45/25) (FX: 25/15) (RX+:...Read More