Bench Press: 4 RM 2 x 4 @ 85-90%   Then…   Tababa – 8 rounds of 20 seconds of max work followed by 10 sec of rest for each movement Cal Row Russian Twists, 20/14 Lateral Box Jump Overs, 20/16 Russian Alt Swings, 70/53     Sign up for our Free Trial Yoga Class this Sunday at 11:15amRead more

EMOM 7 Minutes 3 Hang Snatch Then…. AMRAP 17 Minutes 30 DB Snatch 50/35 20 DB OH lunge in place (regional standard) 50s/35s 15/10 Cal Bike 5 Bar Muscle Ups Pete and Ara, bench brothers  Read more

TWOW: 6x 200m Sprint, all out sprint, 200m walk recoveries Skill WOD: 10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level 30 Strict HSPU as unbroken as possible, use deficit if easily done unbroken Tabata C2B/Tabata T2B, alternate ever round for 4 rounds each.  Keep perfect, long hollow body kip position No Muscle ups yet? Ring Work: 3×5 false grip strict ring pullups to chest, 3×10 ring dips with 2 second pause at bottom, 3×10 low ring banded muscle ups Bar Muscle up 3×5 kip to hip Extra WOD AMRAP 15 Minutes 10 D Ball Over Shoulder 150/100lb (must drop onto blue gymnastics mat. Do not drop directly onto floor!!!!) 7 Ring Muscle Ups 25Ft DB Lunge, regional standard (switch OH arm every round)Read more

Back Squat 4RM then 2×4 @90%+ Then… 8 min Ladder DB Power Cleans  2-4-6-8-10 etc… (50/35) Two Push-up Burpee 1-2-3-4-5 etc…Read more

9 am – Olympic Lift Technique Class 10 am- Endurance 9-11- Open Gym Olympic Lift: Snatch +OHS @75-85%/ 2+3×4 Snatch Balance, work to a heavy set of 3 or Snatch Grip Push Press @85%/ 5×3 ENDURANCE: AMRAP 35 Minutes 10 Pullups 15 Pushups 20 Goblet Squats 53/35 30 Situps 300m Run *At some point must run 1 mile*    Read more