Wednesday, January 9th
A. STRENGTH: 6 Minute EMOM: 30% of Max Kipping Handstand Pushups 3-3-2-2-1-1- Power Cleans *Rounds 1-2 = 3 Power Cleans *Rounds 3-4 = 2...
Tuesday, January 8th
METCON: 15 Minute AMRAP: 10 Box Jumps (24/20) 10 Deadlifts (135/95) 10 V-Ups Rest 5 minutes, then… 15 Minute AMRAP: 400 Meter Run 20...
Monday, January 7th
A. STRENGTH: Every 2 Minutes for 5 Sets Back Squat 2 Reps with 8 Second Pause in the Bottom Set 1 - 50% Set 2 - 53% Set 3 - 56% Set 4...
Saturday, January 5th
METCON: Teams of 3, 30:00 Time Cap: 3 Rounds: 60 Handstand Pushups 20 Bar Muscle-Ups (Scale to most challenging gymnastics movement you...
Thursday, January 4th
**REMINDER...don’t forget to sign up for the 5am classes if you intend on going. You will need to sign up by 5pm the day before! A....
Friday, January 3rd
A. STRENGTH: Take 20 Minutes, to Complete Overhead Squats 2 Reps - 60%, 65% 1 Rep - 70%, 75%, 80%, 85%, 90% 3 Attempts to establish a...
Wednesday, January 2nd
A. STRENGTH: Opening with a repeat from the start of our cycle, completed on November 14th In a 3:00 Window: 9 Power Snatches 15 Power...
Tuesday, January 1st
There will only be one class today at 10:00am METCON: Every 90 Seconds, for 4 sets: Station 1 – 300m Row Station 2 – 15 Chest to Bar...
Monday, January 31st
There will only be one class today at 10:00am METCON: In Teams of Two, Complete for Time: Running “Donny” 21-15-9-9-15-21 Deadlift...
Saturday, December 29th
A. WARM-UP Alternating EMOM x 12 (3 Rounds): Minute 1 – 15/12 Calorie Row Minute 2 - 5 Scap Retractions + 4 Kip Swings + 5 Air Squats ...
