Experienced

Strength Sumo Deadlift 5×5, across (aim to load 2.5 – 5 lbs heavier than last week across all sets) Conditioning Complete 4 rounds of 90 second AMRAP: 5 Strict Pull Ups (Rx+ 3 Bar Muscle Ups) 7 Hang Power Snatches… Read more »

Strength A1. Wall Supported Split Leg Kick Up or Chest to Wall Handstand Holds, 3 sets of practice A2. Ring Support L-sit or Parallette Tuck Hold, 3 sets of 10 seconds shy of failure (improve on last week by 1-3… Read more »

Please note we are running All Levels (Beginner/Experienced) classes starting Saturday 3/14. Here is the updated workout: Strength A1. Floor Press 3×10, building (5lbs heavier than last week) A2. Plyometric Push Up or Tough Push Up, 3 sets of 2-3… Read more »

Thursday 3/12 Strength A. 20 minute EMOM: M1 – M5: Muscle Clean + 1 Split Jerk with 2 second pause in the dip M6 – M10: Clean Pull + 1 Hang Power Clean + 1 Split Jerk with 2 second… Read more »

Strength Alternating Front Rack Reverse Lunges 4×10, building Conditioning For time: 1,000/800 m Row 50 Dumbbell Box Step Ups (50/35) 25 Chest to Bar Pull Ups (Rx+ 15 Bar Muscle Ups)

Strength Sumo Deadlift 5×5, across (2.5-5 lbs heavier than last week) Conditioning Complete 4 rounds of 1:30 minute AMRAP: 7 Hang Squat Cleans (135/95) 5 Shoulder to Overhead 30 Double Unders Rest 1:30 minutes Note: Pick up where you left… Read more »

Strength A1. Wall Supported Split Leg Kick Up, 3 sets of practice A2. Ring Support L-sit, 3 sets of 10 seconds shy of failure (improve on last week by 1-3 seconds) A3. Kettlebell Pike Overs 3×8-10/side Conditioning 10 minute AMRAP:… Read more »

Strength A1. Floor Press 3×10, building (2.5-5 lbs heavier than last week) A2. Plyometric Push Up, 3 sets of 2-3 reps shy of failure A3. Strict Pull Up, 3 sets of 2-3 reps shy of failure (accumulate 1-2 more reps… Read more »

Thursday 3/5 Strength A. 20 minute EMOM: M1 – M5: Clean Pull + High Hang Power Clean M6 – M10: Clean Pull + High Hang Squat Clean M11 – M15: Clean Pull + Hang Squat Clean + Push Jerk M16… Read more »

Strength A1. Alternating Forward and Backward Kettlebell Lunges 4×5/side, building A2. Strict Toes to Bar 4×8-10 Conditioning 10 minute AMRAP: 10 Pull Ups 10 Goblet Box Step Ups (24/16) 20 Ab-Mat Sit Ups