Strength 5 Rounds3 Scap Pull Ups + 2 Pull Ups to 90° + Peak Pull Up3 Wall Walks Fx:5 Rounds3 Toe Assisted Scap Pull Ups + 2 Toe Assisted Pull Ups to 90° + Toe Assisted Peak Pull Up3 Plank to Pike Walks on Box Conditioning “Partner 20.2”AMRAP 20With a Partner Alternating Rounds4 Dumbbell Thrusters...Read More

Strength E2MOM 106 Front Rack Lunges (↑) Conditioning 30 – 20 – 10Box Jump Overs (24/20) (Rx+: 27/22)Alternating Pistol Squats (Fx: Reverse Goblet Lunges (24/16))American Kettlebell Swings (32/24) (Fx: 24/16)Read More

Strength E3MOM 18High Hang Power Clean + Push Press + Hang Power Clean + Push Jerk + Power Clean + Split Jerk (↑) Conditioning AMRAP 88 Push Press (135/95) (Fx: 95/65) (Rx+: 155/105)16 Burpees Over the BarRead More

Strength E3MOM 152 Tempo Overhead Squats (5555) “Amanda” 9 – 7 – 5Ring Muscle UpsSquat Snatches (135/95)Read More

Weekly OverviewEvents/ClassesMondayTurkish Get UpsTuesdayTempo Overhead SquatsWednesdayClean/Press/Jerk ComplexAb Attack at 6:45 PMThursdayFront Rack LungesFridayPull Up/Wall WalksComp WOD at 7:15 AMSaturdaySnatch ComplexSundayCossack/Goblet Squats Strength 4 Rounds5 Each Arm Turkish Sit Ups + 2 Turkish Get Ups5 Seated Leg Lifts5 Seated Straddle Leg Lifts Conditioning E2MOM 201: 12 Each Arm Dumbbell Suitcase Deadlifts (50/35) (Fx: 35/20) (Rx+: 70/50)AMRAP...Read More

Strength Every :30 for 4 Rounds1: High Plank2: 10 Push Ups (Fx: 5)3: 3 Supinated Grip Strict Pull Ups (Fx: Supinated Ring Rows)4: 3 Bar Muscle Ups (Fx: Chest to Bar Pull Ups)5: Rest6: Rest Conditioning AMRAP 1414 Hang Power Cleans (165/115) (Fx: 135/95) (Rx+: 185/125)21 Back Squats (165/115) (Fx: 135/95) (Rx+: 185/125)84 Double UndersRead More

Strength EMOM 43 Strict Presses (↑)Directly Into:EMOM 43 Push Presses (↑)Directly Into:EMOM 43 Push Jerks (↑) Conditioning AMRAP 810 Alternating Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)15 Burpee Box Jump Overs (24/20)Read More

Conditioning With a Partner:1200m Run Switching Every 200m100 Dumbbell Box Step Ups (50/35) (Fx: 35/20) (Rx+: 70/50)800m Ski Switching Every 200m100 Toes to Bar (Fx: 60)1200m Run Switching Every 200mRead More

Strength E3MOM 153 Tempo Front Squats (44×4) (↑) Conditioning 15 – 12 – 9Thrusters (95/65) (Fx: 75/55) (Rx+: 115/80)21 – 15 – 9Pull Ups (Fx: 15 – 12 – 9) (Rx+: Chest to Bar)25ft Handstand Walk After Each Round (Fx: 50ft Bear Crawl) (Rx+: 50ft)Read More

Strength 4 Rounds5 Kettlebell Push Presses + 5 Kettlebell Wind Mills Each Arm10 Bear Crawl Bird Dogs (Fx: Bird Dogs)10 Each Side Banded Russian Twists Conditioning AMRAP 1220/15 Calorie Row (Fx: 15/10) (Rx+: 22/17)20 Sit Ups10 Power Snatches (135/95) (Fx: 95/65) (Rx+: 165/115)Read More