Strength & ConditioningThursday September 4th Sep 03 All levelsA) 12 min EMOM2 Power cleansB) 5 rounds2 Power cleans 205/1354 Front levers6 Roll outs8 Toes to bar20 Double undersAdvancedA) 12 min EMOM2 Squat cleansB) Read More
Strength & ConditioningDeadlift PR’s galore! Sep 02 It was PR city today and TONS of people hit personal records on their deadlifts. So many people blew their previous records out of the water by dozens of pounds. Big ups to Chris Hochheimer who got the heaviest lift of the day with 425! All levels30 min EMOM1) 5 Pull ups2) 15 KB … Read More
Strength & ConditioningTuesday September 2nd Sep 01 All levelsA) Deadlift 1RMB) 4 rounds200m run10 Ring dips15 Box jumpsBeginnersA) Deadlift 5×5B) 3 rounds200m run10 Box dips15 Walking lunges Read More
Strength & ConditioningLabor Day Monday September 1st Aug 31 Labor Day“HotShots 19″6 RFT30 Air Squats19 Power Cleans 135/957 Strict Pull-ups400m Run Read More
Strength & ConditioningFriday August 29th Aug 28 For time:70 Burpees60 Sit-up 50 Kettlebell Swings 24/1640 Pull-ups30 Handstand Push Ups Read More
Strength & ConditioningThursday August 28th Aug 27 All LevelsA. 5 Dead liftsEMOM 5minB. 3 rounds for time of:30 Wall Balls, 20/1430 Hang Snatches 75/55AdvancedA. 5 Dead liftsEMOM 5 min85% of 1RMB. 5 rounds for time of:30 Wall Balls, 20/1430 Hang Squat Snatches 75/55 Read More
Strength & ConditioningWednesday August 27th Aug 26 All LevelsA. Scapular Pull ups5×6B. 15min Amrap600m run15 Squat clean thrusters 95/65BeginnersA. Scapular Pull up5×6B. 12min Amrap300m run8 Thrusters Read More
Strength & ConditioningTuesday August 26th Aug 25 All LevelsA. Supine Hip Thrusts5×5B. 3 rounds for time200 m Farmers Carry 70/5060 Sit upsBeginnersA. Supine Hip Thrust3×3B. 3 rounds for time200 m Farmers Carry 40 Sit up Read More
Strength & ConditioningSaturday August 23rd Aug 22 20 min AmrapPartner Helenteams of two 400m run 21 Kettlebell Swings 24/1612 Pull-ups Read More
Strength & ConditioningFriday August 22nd Aug 21 A. 1 Mile runB. Pull ups5×2 STRICTC. 3 Rounds for time500m row/ 400m run10 Power Snatches 95/6515 Box Jumps 24/2020 Pull ups Read More
Strength & ConditioningThursday August 21st Aug 20 All Levels15min Amrap5 Deadlifts 75/455 Hang Power Cleans 5 Front Squats5 Push PressAdvanced“The Incredible Hulk”20min Amrap5 Deadlifts 115/755 Hang Power Cleans 5 Front Squats5 Push Press5 Back Squats Read More