StrengthEvery 2:00, 5 Sets1-2) 1 High Hang Muscle Clean + 2 High Hang Power Cleans (↑, start at 30-35% 1RM CJ)3-5) 1 Hang Muscle Clean + 2 Hang Power Cleans (↑) ConditioningEvery 2:30, 8 Rounds200m Run (FX: 100m)30 Double Unders (FX: 20)2 Hang Power Cleans (↑, start at 50-60% 1RM CJ)*2 Unbroken Hang Power Cleans...Read More
StrengthEvery 2:00, 6 Sets1-4) 3 No Feet High Hang Power Snatch (50-60%)4-6) 3 High Hang Power Snatch (65-70%)*Hold onto the bar between reps ConditioningAMRAP 1215 Box Jumps (24/20)12 Goblet Reverse Lunges (24/16) (FX: 16/12) (RX+: 32/24)9 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)Read More
Squad WODIn 4:00400m Team Run (FX: 300m)*Rest in remaining timeAMRAP 12 w/ Partner – Alternate Full Rounds100m Run10 Jump Squats10 Shoulder to Overhead (95/65) (FX: 75/55) (RX+: 115/80) In 4:00400m Team Run (FX: 300m)*Rest in remaining timeAMRAP 12 w/ Partner – Alternate Full Rounds150/100m Ski10 Sit-Ups10 Deadlifts (95/65) (FX: 75/55) (RX+: 115/80)Read More
StrengthEvery 3:00, 4 Sets1-2) 8 Bench Press (65-70%)3-4) 6 Bench Press (70-75%) Superset Accessory (3+ out of 4 sets):20-:30 Ring Row Hold Conditioning5 Rounds of 1:30 on/1:30 off1) 21/16 Calorie Row (FX: 16/12) (RX+: 24/18) +AMRAP Toes to Bar in Remaining Time (FX: Hanging Knee Raises) 2) RestRead More
YOGA starts today at 11:15 AM! Join us every Sunday for one hour, moving forward! Bring family or friends for a $10 drop-in fee! StrengthEvery 1:30, 3 Rounds1) 10 Goblet Cossack Squats2) 5 X50-Tempo Hip Thrust (5s hold at top)3) 5 X50-Tempo Underhand Ring Rows (5s hold at top) ConditioningEvery 2:00, 4 Rounds1) 500/400m Row...Read More
On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9– when a CH-47 Chinook helicopter, call sign Extortion 17, was downed in Afghanistan. “31 Heroes”AMRAP 31 w/ Partner8 Thrusters...Read More
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