December 16, 2018 Rest Day.Read More

December 15, 2018 Partner WOD 20 minute AMRAP 30 Dumbbell Snatches (53/35) 30 Bench Press (155/105) 30 Single Arm Front Rack Dumbbell Lunges (53/35) 30 Burpee Box Jump Overs (24″/20″) *Partners can partition reps as needed.Read More

December 14, 2018 Strength: Power Clean & Jerk Conditioning 0:00-2:00: 10 Power Clean & Jerks @ 135/95 2:00-4:00: 8 Power Clean & Jerks @ 155/105 4:00-6:00: 6 Power Clean & Jerks @ 185/125 6:00-8:00: 4 Power Clean & Jerks @ 205/135 8:00-10:00: 2 Power Clean & Jerks @ 225/155 *If unable to do the Rx’D...Read More

December 13, 2018 Metcon: 18 minute AMRAP 5 Rounds: (BUY-IN) 200m Run (3 laps of gym) 15 Kettlebell Swings (53/35) then in remaining time: Max Rounds of: 5 Chest-to-Bar Pull ups 10 Handstand Push ups* 15 Box Jumps (24″/20″) *Scale = 10 Hand-Release Push ups Gymnastics Conditiong: 7 minute EMOM 1 Rope Climb (Rx+ Legless)Read More

December 12, 2018 Strength: Push Press 6×3 @ 75% *Complete 10 Prone Facing Dumbbell Rows after each set of Push Press. Metcon: Three rounds for time of: 60 Double Unders 30 Wall Balls (20/14) Rx+(30/20) 15 Deadlifts (245/165) *15 minute time capRead More

December 11, 2018 Metcon: 20 minute AMRAP 7 Power Snatch (115/75) 7 Burpees to 6″ 300/250m Row *Every 2 Rounds, increase Power Snatch weight. R1/2: 115/75 R3/4: 135/95 R5/6: 155/115 R7/8: 185/125 R9/10: 205/135 Midline Accessory: 50-40-30-20-10 reps of: Hollow Rocks *Complete 10/8 Calorie Ski Erg after each set.Read More

December 10, 2018 Strength: Squat Conditioning 12 minute EMOM Odd: 3 Front Squats Even: 6 Back Squats *Use 65-68% of your Front Squat for both movements. Metcon: (For time) 1.5 mile Bike 50 Thrusters (45/35) 10 Bar Muscle ups* *Scale = 15 Jumping Bar Muscle ups or 20 Chest-to-Bar Pull upsRead More