1/14/2020

Strength 15 min to find 10RM Bench Press Conditioning 10 min AMRAP 10 Hang Power Clean 115/75 15 Alt. DB Snatch 50/35 30 Double Unders (45 singles)

1/13/20

Strength 15 min to find heavy 3 back squat *3 sec pause in bottom of each rep Conditioning In teams of 2: 12 min AMRAP: 12 Goblet Squats 70/53 8 Burpees over KB *alt each round

1/10/2019

Teams of 2 8 min AMRAP Cal bike 8 min AMRAP Burpees 8 min AMRAP Clean and jerk 135/95 *3 separate scores

1/9/2019

Strength 15 minutes to find heavy 1 strict press + 5 push press Conditioning 10 min AMRAP 12 Toes to bar 12 Front rack lunges in place 95/65

1/8/2019

Jack Frost 100-80-60-40-20 Double Unders 50-40-30-20-10 Calorie Row/Bike 25-20-15-10-5 DB Burpees 50s/35s

1/7/2019

Strength Front squat 3×10 @ 55% across all sets Conditioning 100 Shoulder to overhead 95/65 * 15 goblet squats every break 53/35 Cap: 10

1/6/2019

Strength 15 minutes to build to heavy set of 3 deadlifts Conditioning 8 min AMRAP 2 Pull ups 2 Box Jump overs 24/20 4-4, 6-6, 8-8…etc

1/3/2019

Teams of 2 12 min AMRAP Calories on AAB Rest 2:00 12 min AMRAP Calories on Rower -Stay :30 on :30 off with your buddy for both amraps-

1/2/2019

Strength Every 2:00 x 5 sets do 4 Back Squats @70% of 1RM Conditioning 10 min AMRAP 10 DB Hang C&J 50/35 (5/5) 20 Air Squats 30 Double Unders (1:1)

1/1/2019

Happy New Year! Only 10 am class Today Teams of 3 30 min AMRAP 15 Burpee Box Jump Overs 24/20 35 Wall Balls 20/14 55 KB Swings 53/35 *1 partner is always alternating on a 400m run*

12/30/2019

New Years Eve Hours Open gym 12-5pm New Years Day 10am Class Todays WOD (12/30) Strength 15 min to find 1RM Snatch Conditioning 12 min AMRAP 12Power Snatch 95/65 12 Overhead Squat 95/65 12 Chest bar pull ups

12/27/2019

Teams of 2 100/80 cal row 100 power cleans 115/75 100 shoulder to overhead 115/75 100/80 cal row Cap: 25 mins