Work on your Rope Climbs at the Skills Clinic tonight at 5:45 PM! StrengthEvery 3:00, 5 Sets5 Bench Press1-2) 70-75%3-5) 75-80% Superset Accessory (3+ out of 4)10 Prone PVC Press ConditioningAMRAP 15400m Run (FX: 300m)20 Burpee Box Jump Overs (24/20) (FX: 15)*RX Min: 3 RoundsRead More

StrengthEvery 2:00, 6 Sets1 Hang Power Clean + 1 Push Jerk + 1 Split Jerk (↑, start at 60-65% of 1RM CJ) ConditioningFor Time:30 Hang Power Clean (155/105) (FX: 115/80)15 Bar Muscle-Ups (FX: 10 OR Chest to Bar Pull-Ups) (RX+: Ring)30 Shoulder to Overhead (155/105) (FX: 115/80)15 2″/1″ Deficit Handstand Push-Ups (FX: No Deficit) (RX+:...Read More

Weekly OverviewEvents/ClassesMondayBack SquatTuesdayClean and Jerk WednesdayBench Press5:45pm Rope ClimbSkills ClinicThursdayDeadliftFridayConditioning IntervalsSaturdaySquad WODSundayCarries, Core8am Power Yoga StrengthEvery 3:00, 5 Sets1 Pause Back Squat + 3 Back Squat1-2) 70-75%3-5) 75-80% ConditioningFor Time:500/400m Row (FX: 400/300m)150 Double Unders (FX: 100)50 Wall Balls (FX: 35) (RX+: Unbroken)*9:00 CapRead More

StrengthEvery 2:00, 3 Rounds1) 10/10 Single Kettlebell Front Rack Bulgarian Split Squat2) 10/10 Staggered Stance Banded Goodmorning ConditioningFor Time:1000m Run (FX: 800m)into…21-15-9Burpees Over KettlebellGoblet Reverse Lunge (24/16) (FX: 16/12)*15:00 CapRead More

StrengthEMOM 161) 15 Dumbbell Bench Press2) 15 Banded Tricep Pulldown3) 15 Banded Strict Pull-Ups4) 16-20 Alternating Dumbbell Bicep Curls ConditioningAMRAP 12 in Teams of 3 – Split Reps Any WayMax Calorie Bike*1 Partner Biking*1 Partner in Plank (FX: Push-Up Plank)*1 Partner RestingRead More

StrengthEvery 3:00, 5 Sets1 Deadstop Deadlift + 3 Deadlift (70-75%) Conditioning2 Rounds for Time:100 Double Unders (FX: 75) (RX+: 150)50 Sit-Ups25 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)*13:00 CapRead More

StrengthEvery 2:00, 6 Sets1-3) 1 High Hang Power Snatch + 1 High Hang Squat Snatch + 1 Overhead Squat (65-70%)4-6) 2 High Hang Squat Snatch (70-75%)*Hold onto bar b/t reps ConditioningAMRAP 12200m Run40′ Handstand Walk (FX: 4 Wall Walks OR 20′) (RX+: 20′ Unbroken)*RX/RX+ Min: 4 roundsRead More

Sign up for Core-Flex at 5:45 PM tonight! ConditioningAMRAP 24 w/ Partner – Split Reps Any Way50 Calorie Row50 Single Dumbbell Suitcase Box Step Overs (24/20) (50/35) (FX: 35/20) (RX+: Double)50 Power Cleans (135/95) (FX: 95/65) (RX+: 155/105)50 Bar Facing Burpees50 Single Dumbbell Suitcase Lunge (50/35) (FX: 35/20) (RX+: Double) CooldownFor Quality – :45 on/:15...Read More

StrengthEvery 3:00, 5 Sets1 Pause Back Squat + 3 Back Squat (70-75%) Conditioning2 Rounds of 1:00 on/0:10 off1) 27/20 Calorie Bike (FX: 20/15) (RX+: 34/25)2) AMRAP Wall Balls (20/14)3) Rest4) Rest5) Rest*Score is total Wall Balls*RX/RX+ Min: 30 RepsRead More

Weekly OverviewEvents/ClassesMondayBarbell Push, Gymnastics PullTuesdayBack Squat WednesdayPartner AMRAP5:45pm Core FlexThursdaySnatchFridayDeadliftSaturdayUpper Body PumpSundayUnilateral Lower Body StrengthEvery 1:30, 4 Rounds1) 6 Strict Press2) 6 Strict Chin-Ups (FX: Banded) (RX+: Weighted) Strict Press Weights1-2) 65-70%3-4) 70-75% ConditioningAMRAP 1550 Double Unders (FX: 35)15 Shoulder to Overhead (95/65) (FX: 75/55) (RX+: 115/80)15 Pull-Ups (FX: 10) (RX+: 20)*RX/RX+ Min: 5 roundsRead More