StrengthEvery 2:00, 3 Rounds1) 10 Strict Ring Dips w/ Pause in Dip (FX: Banded) (RX+: Weighted)2) 5/5 Single Dumbbell Row w/ 5s Eccentric3) :30-:45 Side Plank (each side) Conditioning4 Rounds for Time:16/12 Calorie Row (FX: 12/9)16 Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)16 Hand Release Push-Ups (FX: Push-Ups)*RX+: 5 Rounds*12:00 CapRead More

Squad WODAMRAP 28 w/ Partner – Split Reps Any Way30 Back Rack Reverse Lunge (135/95) (FX: 95/65) (RX+: 155/105)3 Rope Climbs (FX: 2) (RX+: 50/50 Legless)30 Box Jumps (30/24) (FX: 24/20)3 Rope Climbs (FX: 2) (RX+: 50/50 Legless)30 Toes to Bar (FX: 20)3 Rope Climbs (FX: 2) (RX+: 50/50 Legless)*Every 7:00, starting at 0:00400m Team...Read More

StrengthEvery 2:00, 8 Sets1-4) 1 Hang Power Snatch + 1 Power Snatch + 1 Overhead Squat (65-70%)5-8) 1 Hang Squat Snatch + 1 Squat Snatch (70-75%) ConditioningAMRAP 950 Double Unders (FX: 35)10 Single Dumbbell Hang Snatch (50/35) (FX: 35/20) (RX+: 70/50)10 Single Dumbbell Overhead Squat (50/35) (FX: 35/20) (RX+: 70/50)Read More

StrengthIn 15:00Establish 5RM DeadliftFX:Every 3:00, 5 Sets2 Deadstop Deadlifts + 3 Deadlifts1-2) 60-65%3-4) 65-70%5) 70-75%Superset Accessory (3+ out of 5 sets)10 PVC Sots Press Conditioning3 Rounds for Time:250/200m Row (FX: 200/150m)25 Sit-Ups10 Power Clean (135/95) (FX: 115/80) (FX+: 165/115)*10:00 CapRead More

StrengthEvery 3:00, 4 Sets8 Bench Press (65-70%) Superset Accessory (3+ out of 4 sets):20-:30 PVC Lat Stretch (each side) Conditioning2 Rounds for Time:200m Run12 Burpee Pull-Ups200m Run9 Burpee Chest to Bar Pull-Ups200m Run6 Burpee Bar Muscle-Ups*FX: 6″ Target, Pull-Up, Chest to Bar Pull-Up*RX+: Chest to Bar Pull-Up, Bar Muscle-Up, Ring Muscle-Up*16:00 CapRead More

StrengthEvery 3:00, 4 Sets2 Pause Back Squats + 4 Back Squats1-2) 65-70%3-4) 70-75%Superset Accessory (3+ out of 4 sets)20 Underhand Banded Pullaparts Conditioning3 Rounds of :45 on/:15 off1) 21/16 Calorie Bike (FX: 16/12) (RX+: 24/18)2) AMRAP Wall Balls (20/14) (11’/10′) (FX: 10’/9′)3) Rest4) Rest*Score is total Wall BallsRead More

Weekly OverviewEvents/ClassesMondaySplit JerkTuesdayBack SquatWednesdayBench Press5:45 PM Core FlexThursday5RM Deadlift (FX: 5×5)FridaySnatchSaturdaySquad WODSundayRing Dips/Row StrengthEvery 2:00, 9 Sets1-3) 3 Jerk Balances (50-55%)4-6) 2 Jerk Dips + 2 Split Jerks (70-75%)7-9) 2 Jerk Dips + 1 Split Jerk (75-80%) ConditioningAMRAP 816 Overhead Plate Lunges (45/25) (FX: 25/15)4 Wall Walks (FX: 2) (RX+: Wall Walk into Wall Facing...Read More

StrengthEvery 2:00, 3 Rounds1) 6 Strict Chin-Ups + 6 Banded Chin-Ups (FX: Banded) (RX+: Weighted + Bodyweight)2) 150′ Double Kettlebell Farmer’s Carry3) 10 Row Erg Pike-Ups/Tuck-Ups ConditioningAMRAP 1020/15 Calorie Row (FX: 15/11)20 Toes to Bar (FX: 15)10 Single Dumbbell Devil’s Press (50/35) (FX: 35/20)Read More

Squad WODEvery 2:00, 2 Rounds – with Partner1) 35/26 Calorie Bike (FX: 30/22) (RX+: 40/30)2) 20 Hang Squat Cleans (115/80) (FX: 95/65) (RX+: 135/95) + AMRAP Synchro Bar Facing Burpees3) Rest4) 35/26 Calorie Ski (FX: 30/22) (RX+: 40/30)5) 20 Shoulder to Overhead (115/80) (FX: 95/65) (RX+: 135/95) + AMRAP Synchro Bar Facing Burpees6) Rest*Score is...Read More

StrengthEvery 3:00, 4 Sets8 Deadlifts (65-70%)Superset Accessory (3+ out of 4 sets)20/20 Banded Terminal Knee Extensions Conditioning4 Rounds of 1:30 on/1:30 off200m RunAMRAP Double Dumbbell Box Step Overs (24/20) (50/35) (FX: 35/20)Read More