AMRAP 10 Minutes 15 Cal Row 15 Burpee Dumbbell Deadlifts 50s/35s (2 DB) AMRAP 10 Minutes 5 Pullovers (Scale with Pullups) 10 T2B 15 Decline Pushups AMRAP 10 Minutes 10 Sandbag Deadlifts 10 Sandbag Squats 10 Sandbag LungesRead More

WWPF – AMRAP 30 MIN 100m Run Relay 12 Synchronized SA Devils Press, 50/35 2 Alt Rope Climbs 200m Run Relay 12 Synchronized Devils Press 4 Alt Rope Climbs 300m Run Relay 12 Synchronized Devils Press 6 Alt Rope Climbs 400m Run Relay 12 Synchronized Devils press 12 Alt Rope Climbs 8 Alt Rope Climbs...Read More

EMOM 10 Minutes 1 Clean Pull + 1 Clean and Jerk Then…… Every 3 Minutes for 15 Minutes (last round starts at 12:00) 10 C2B Pullups 9 Deadlifts 185/133 6 Hang Squat Cleans 3 Jerks *Rest the remainder of the 3 minutes*Read More

Barbell Glute Bridges: 3 x 10 -15 reps Then… For Max Reps 3 Min Max SDHP 3 Min Max Burpees 3 Min Max Cal Ski 2 Min Max SDHP 2 Min Max Burpees 2 Min Max Cal Ski 1 Min Max SDHP 1 Min Max Burpees 1 Min Max Cal SkiRead More

EMOM 10 Minutes 2 Snatch Pulls + 1 Snatch Then…… In 16 Minutes 50 OH Lunge 95/63 40 Wall Balls 30/25 Cal Bike 20 Deficit HSPU 45 lb plates 10 Strict Weighted Pullups 35/26 *Max Muscle Ups or Burpee Pullups with Remaining Time* Score includes all reps, including the 50-40-30-20-10Read More

7:30am , 9:15am, Noon Classes Only For Time 3 Rounds: 400m Run or Row 40 DU 10 SA DB Cleans, heavy 2 Rounds: 600m Run or Row 60 DU 15 SA DB Cleans 1 Round: 1200m Run or Row 120 DU 30 SA DB CleansRead More

10:15 Endurance “New Year, New You”- 32 min AMRAP 200M Run 23 Thrusters, 75/53 200m Run 23 Sandbag G2OS, 100/75 200m Run 23 Toes 2 BarRead More

8am class, then Open Gym until Noon Cardio Toast AMRAP 12 Minutes 12 Burpees 12/9 Cal Bike 12 DB Snatch Ring in the New Year AMRAP 12 Minutes 12 Toes to Ring 12 Ring Pushups 12 KB Swings Midnight Ball Drop AMRAP 12 Minutes 12 Med Ball Sit Ups 12 Russian Twists with Med Ball...Read More

WWPF – For Time 1000m Row or Ski (partners must switch EMOM) 20 Synchronized Hurdle Jumps, 24/20 50 Power Cleans, 95/63 1000m Row or Ski 30 Synchronized Hurdle Jumps 40 Power Cleans, 135/93 1000m Row or Ski 40 Synchronized Hurdle Jumps 30 Power Cleans, 165/113 1000m Row or Ski 50 Synchronized Hurdle Jumps 20 Power...Read More

Work up to a heavy complex 1 Snatch Pull + 1 Snatch + 1 OHS Then… For Time 21-18-15-12-9-6-3 OHS, 75/53 RX: 1 legless rope climb after each round, 15′ Modify: 1 rope climb, 18′ or 2 Lay 2 StandsRead More