SQUAD-WOD 7 Rounds of 3:00 work/1:00 rest with a Partner (work split however you want) Rounds 1-3:20 Back Rack Lunges (95/65) (FX: 75/55) (RX+: 115/80) 40 Box Jumps (24/20) (RX+: 30/24) AMRAP Calorie SkiRound 4: Rest Rounds 5-7:20 Chest-to-Bar Pull-Ups (FX: Pull-Ups) (RX+: 10 Bar Muscle-Ups) 40 Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24) AMRAP...Read More

Strength Every 3:00, 4 Sets 10 Deadlifts (55-60%) + 10/10 Lateral Banded External Rotation Conditioning 800m Run (FX: 600m) (RX+: 1000m) Then… 8 Rounds 20 Double Unders (RX+: 30) 4 Handstand Push-Ups (FX: 2) (RX+: 6) *14:00 CapRead More

Strength EMOM 121) 2 Rope Climbs(FX: J-Hook Drills) (RX+: 1 Legless Rope Climb OR 3 Short Legless Rope Climb (Halfway)) 2) 3-6 Strict Ring Dips + :10 Ring Support Hold(FX: Banded Dips+Box Support Hold) (RX+: High Rings) Conditioning AMRAP 10 15 Burpee Box Jump Overs (24/20) 12 Hang Power Snatch (75/55) (FX: 55/35) (RX+: 95/65)...Read More

Strength Every 2:00, 8 Sets1-4) 2 High Hang Power Clean + 1 Front Squat (↑)5-8) 2 High Hang Squat Clean (↑)*Hold onto bar between reps*Score is heaviest High Hang Squat Clean Conditioning AMRAP 15 w/ Partner – split reps any way200m Team Run (RX+: One person carries 20/14lbs Wallball)40 Weighted Situps (15/10) (FX: No Weight)...Read More

Don’t forget about mobility class today at 5:45! We will be working on our Lumbar Spine. Strength Every 3:00, 4 Sets10 Back Squats (55-60%) + 10 Dumbbell High Pull Conditioning 4 Rounds of 3:00 on/1:00 off200m Run (RX+ 300m)40 Double Unders (RX+ 60)AMRAP Single Arm Dumbbell Lunge (50/35) (FX: 35/20) (RX+: 70/50)*Score is total lunges...Read More

Weekly OverviewEvents/ClassesMondayOverhead SquatTuesdayBack SquatLumbar Spine Mobility Class at 5:45 PMWednesdayCleanAb Attack at 5:45 PMThursdayRope Climbs/DipsFridayDeadliftsSaturdaySquad WODSundayStrict Press Strength Every 2:00, 8 Sets2 Snatch Grip Push Press + 2 Overhead Squats (↑, CAP at 70%)*% based off of 1RM Snatch or 1RM OHS Conditioning AMRAP 55 Power Snatch (95/65) (FX: 75/55) (RX+: 115/80)5 Burpees Over Bar...Read More

Strength EMOM 151) 4-8 Pike Handstand Pushups on Box (FX: Inchworm Pushups) (RX+: Strict Handstand Pushups)2) 10 Underhand Bent Over Row3) 10/10 Single Leg L-Sit Lift (FX: 6) (RX+: Straddle L-Sit Lift)*Score is SC, FX, RX, RX+ Conditioning AMRAP 12100m Run12 Push Jerk (95/65) (FX: 75/55) (RX+: 115/75)100m Run12 Kettlebell Swings (24/16) (FX: 16/12) (RX+:...Read More

SQUAD WOD EMOM 8P1: AMRAP Hang Power Cleans (95/65) (FX: 75/55) (RX+: 115/80)P2: 12/10 Cal Ski (FX: 10/8) Rest 2 min EMOM 8P1: AMRAP Slam Balls (20/15) (FX: 15/10) (RX+: Burpee Slam Ball)P2: 8 Burpees to Plate Rest 2 min EMOM 8P1: AMRAP Thrusters (95/65) (FX: 75/55) (RX+: 115/80)P2: 12/10 Cal Bike (FX: 10/8) *Score...Read More

Strength Every 2:00, 6 Sets2 Split Jerk w/ 5s Pause in Split + 1 Split Jerk (↑), CAP at 70%) Conditioning 4 Rounds for Time:20/15 Calorie Row (FX: 15/10) (RX+: 25/20)15 Box Jump Overs (24/20) 15 Toes to Bar (FX: 10) (RX+: 20)*18:00 CapRead More

Strength Every 3:00, 4 Sets10 Deadlifts + 10-15 Ring Rows (can do Feet Elevated)1-2) 50-55%3-4) 55-60% Conditioning 4 Rounds – :45 on/:15 off1) AMRAP Cal Ski2) 10 Burpees (FX: 8) (RX+: 12)3) AMRAP Cal Bike4) 50 Double Unders (FX: 30) (RX+: 70)Read More