Workout of the Day

Tuesday 12/3/2019

Strength Deadlift5-3-AMRAP Conditioning For Time 90 Double Unders 30 DB Snatch 50/35lbs 60 Double Unders 20 DB Snatch 50/35lbs 30 Double Unders 10 DB Snatch 50/35lbs Accessory Core 3 rounds 20 V-Ups 15 Tuck Crunches 20 Second Hollow Hold 20… Read more »

Monday 12/2/2019

Strength Overhead Press 5-3-AMRAP Conditioning 18 min AMRAP 200m Run 12 Sumo Deadlift High Pull (95/65) 9 Front Rack Lunge 6 Chest to Bar Pull up Accessory Skill work – 5:00 to work on Double unders.

Friday 11/29/2019

10am class is the ONLY class available today! Strength: Squat, 2×3, 1xMAX Conditioning:  Complete as many rounds and reps as possible in 12 minutes of: 12 Front-Racked Kettlebell Front Squats (24/16 kg KBs) 9 Toes to Bar 6 Burpees Accessory:… Read more »

Wednesday 11/27/2019

Strength: Bench Press, 2×3, 1xMAX Conditioning: Two sets for max reps of: 90 seconds of DB Thrusters (50/35 lbs) Rest 30 seconds 90 seconds of Strict Handstand Push-Ups Rest 30 seconds 90 seconds of Rowing for Calories Rest 30 seconds… Read more »

Tuesday 11/26/2019

Strength: Deadlift, 2×3 and 1xMAX Conditioning: Complete as many rounds and reps as possible in 16 minutes of: 8 Single-Arm Kettlebell Deadlifts (24/16 kg – left arm) 8 Single-Arm Kettlebell Swings (24/16 kg – left arm) 16 Overhead Walking Lunges… Read more »

Monday 11/25/2019

Strength: Overhead Press, 2×3 and  1xMAX Conditioning: Four rounds for time of: 200 Meter Run 15 Push-Ups 200 Meter Run 15 Push Presses (95/65 lbs) Accessory: Four sets of: Dumbbell Z-Press x 8-10 reps @ 2111 Rest 60 seconds Supinated-Grip Bent-Over… Read more »

Friday 11/22/2019

Strength: Squat, 3×5 Conditioning: For time: 400 Meter Run 40 Walking Lunges with Kettlebell Farmer’s Carry (24/16 kg) 20 Toes to Bar 400 Meter Run 30 Walking Lunges with Kettlebell Farmer’s Carry 15 Toes to Bar 400 Meter Run 20… Read more »

Wednesday 11/20/2019

Strength: Bench Press, 3×5 Conditioning: Every 2 minutes, for 30 minutes (3 sets) of: Station 1 – 400 Meter Run Station 2 – Renegade Rows (55/35 lbs) (Push-Up, Row Left, Push-Up, Row Right = 1 rep) Station 3 – 24/16… Read more »

Tuesday 11/19/2019

Strength: Deadlift, 3×5 Conditioning: “Jackie” For time: Row 1000 Meters 50 Thrusters (45/33 lbs) 30 Pull-Ups Accessory: 3 Sets of 45/45 sec Side Plank Rest 60 sec Barbell Hip Bridges x8 (AHAP) Rest 60 sec

Monday 11/18/2019

Strength: Strict Press, 3×5 Conditioning: Five rounds for time of: 40 Double-Unders 10 Dumbbell Hang Cleans (50/35 lb DBs) 10 Dumbbell Push Presses (50/35 lb DBs) Accessory: 3 Sets of Max Reps STRICT Handstand Push Ups (Or Pike Push Ups… Read more »