Beginner

Strength 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 Cleans (115/75)… 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 (Choose a weight you can perform unbroken, but is moderately challenging) A2. Plyometric Push Up or Tough… 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 Back Rack Split Squat 4×7/side, building Conditioning 15 minute EMOM: M1: 10 Goblet Squats (24/16) M2: 10/8 Calorie Echo Bike M3: 10/side Ski Jumps M4: 15 Ab-Mat Sit Ups M5: Rest

Strength Deadlift 5×5, across (2.5-5 lbs heavier than prior week) Conditioning Complete 3 rounds of 2:30 minute AMRAP: 15/12 Calorie Row 12 Toes to Bar AMRAP Alternating Hang Dumbbell Snatch with Remaining Time (50/35) Rest 2:30 minutes

Strength A1. Kipping, 3 sets of max effort reps A2. Parallette Tuck Hold, 3 sets of 5-10 seconds shy of failure A3. Double Under, 3 sets of practice Conditioning 2 rounds for time: 100 Double Unders 50 Wall Balls (20/14)… Read more »

Strength A1. Single Arm Dumbbell/Kettlebell Rows 3×10/side, across (5 lbs heavier than last week) A2. Single Arm Dumbbell/Kettlebell Press 3×10/side, across (5 lbs heavier than last week) Conditioning Every 60 seconds for 15 rounds: 3 Pull ups (Rx+ Chest to… 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. Dual Dumbbell Front Rack Split Squat 4×7, building A2. Reverse Lunge Isometric Hold 4×30 seconds/side Conditioning 12 minute AMRAP: 20/16 Calorie Row 40 Double Unders 20 Alternating Goblet Dumbbell Reverse Lunges (50/35)