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

StrengthEvery 3:00, 3 Sets10 Bent Over Row (20-30% of 1RM Deadlift) + 10/10 Side Plank Hip Touch Conditioning3 Rounds for Time:15 Calorie Row9 Deadlifts (245/165) (FX: 155/105) (RX+: 305/215)15 Lateral Burpees Over Bar3 Rope Climbs (FX: 1 OR 9 Banded Strict Pull-Ups) (RX+: 50/50 Legless)*17:00 CapRead More

StrengthIn 15:00Establish 5RM Strict Press ConditioningAMRAP 12200m Run8 Handstand Push-Ups OR Single Abmat Strict*RX/RX+ Min: 5 RoundsScaling Options:FX:– Single Abmat (Kipping)– Strict Pike w/ Box (24/20)– Push Press (@5RM Strict Press) RX+:– Wall Facing Strict– 3″/2″ Deficit (Kipping)Read More

StrengthEvery 3:00, 4 SetsBack Squat1-2) 10 @60%3-4) 8 @65, 70% ConditioningFor Time:25/20 Calorie Row (FX: 20/15)50′ Double Dumbbell Suitcase Walking Lunge (50/35) (FX: 35/20)25 Wall Balls (20/14) (FX: 14/10)25/20 Calorie Bike (FX: 20/15)25 Wall Balls (20/14) (FX: 14/10)50′ Double Dumbbell Suitcase Walking Lunge (50/35) (FX: 35/20)25/20 Calorie Row (FX: 20/15)*12:00 Cap*RX+: Sub 8:30Read More

Weekly OverviewEvents/ClassesMondayPower Clean and Split JerkTuesdayBack SquatWednesdayStrict PressThursdayBent Over Row/Side PlankFridayLong ConditioningSaturdaySquad WOD10 AM – Endurance ClassSundayCore/Prehab StrengthEvery 2:30, 6 Sets2 Power Clean and Split Jerk1-3) 60, 65, 70% of 1RM CJ4-6) 75-80%*Clean and Jerk, drop, Clean and Jerk ConditioningAMRAP 1040 Double Unders (FX: 24 OR Single Unders)4 EKO Complex (95/65) (FX: 75/55) (RX+: 135/95)12...Read More

StrengthEvery 2:00, 3 Rounds1) 12 Goblet Box Step Ups (24/20)2) 12 Hip Thrusts (50-60% of 1RM Back Squat)3) 1:00 Bodyweight or Weighted Plank Conditioning4 Rounds of :30 on, :30 off1) Max Calorie Row2) Rest3) Rest*Score: Total CaloriesRead More

Squad WODEndurance Class2 Rounds for Time – w/ Partner, Split Reps Any Way40/30 Calorie Ski (FX: 30/25) (RX+: 50/40)40 Hang Power Clean (135/95) (FX: 95/65) (RX+: 50)200m Team Run40/30 Calorie Bike (FX: 30/25) (RX+: 50/40)40 Line Facing Burpees (RX+: 50)200m Team Run*32:00 CapEMOM 401) 200m or 100m Sprint2) 20 DB Rows3) 15/12 Calorie Row4) 8...Read More

StrengthEvery 2:30, 6 SetsSquat Snatch1-3) 3 @60, 65, 70%4-6) 2 @75-80%*Reset b/t reps Conditioning3 Rounds for Time:18 Overhead Plate Sit-Ups (25/15) (FX: 15/10)6 Bar Muscle-Ups (FX: See Below) (RX+: Ring)3 Snatch (155/105) (FX: 95/65) (RX+: 185/125)*10:00 Cap*FX: 3 BMU, 6 Chest to Bar, 9 Banded Strict Pull-UpsRead More

ConditioningFor Time:800m Run (FX: 600m)into…4 Rounds of:20/15 Calorie Row (FX: 16/12)20 Single Dumbbell Suitcase Lunge (50/35) (FX: 35/20)80 Double Unders (FX: 60 OR Single Unders)into…800m Run (FX: 600m)*30:00 Cap*RX+: Sub 24:00Read More