HANG CLEAN 5 SETS OF 3 REPS *Performed every 1:30 “Sweat Sixteen” AMRAP 16:500/400 Meter Row20 Deadlifts (135/95)30 AbMat Sit-upsRead More

OPEN GYM 1PM-2PM “Sunday Best” On the Minute x 10:16 Single Arm Russian Dumbbell Swings (50/35)Max Front Plank in Time Remaining Rest 5 Minutes On the Minute x 10:10 Single Arm Dumbbell Strict Presses (50/35)Max Side Plank in Time Remaining (Switch Each Round)Read More

“Lactaid” AMRAP 20:10 Air Squats, 30 Double Unders, 200 Meter Run20 Air Squats, 30 Double Unders, 200 Meter Run30 Air Squats, 30 Double Unders, 200 Meter Run40 Air Squats, 30 Double Unders, 200 Meter Run50 Air Squats, 30 Double Unders, 200 Meter Run…Continue to Add (10) Squats Per RoundRead More

“Opposite Day” 30-20-10:Alternating Dumbbell Power Snatches (50/35)Calorie Bike Directly Into… 10-20-30:Alternating Dumbbell Hang Clean and Jerks (50/35)Calorie BikeRead More

Snatch Complex OTM x 6 :1 Muscle Snatch1 Dip Snatch1 Snatch1 Overhead Squat “Four Square” On the 4:00 x 5 Rounds:300/250 Meter Row20 AbMat Sit-ups3 Power Snatches Athletes Build in Weight Over the 5 RoundsRead More

“Hellhole” For Time:50 Devil’s Press (50’s/35’s) “2-2-2-3” Intervals Style:35 Double Unders5 Lateral Dumbbell BurpeesMax Devil’s Press in Time RemainingRead More

Midline 3 Rounds:30 Seconds Kettlebell Russian TwistRest 15 Seconds30 Seconds Weighted Superman HoldRest 15 Seconds30 Seconds Medicine Ball Lateral ClimbsRest 1 Minute “Space Cadet” 21-18-15-12-9-6-3:Double Dumbbell Squats (50’s/35’s)200 Meter RunRead More

TECHNIQUE COMPLEX OTM x 6 :1 Clean Pull1 Low Hang Squat Clean1 Push Jerk1 Split Jerk “Base Camp” AMRAP 15:1 Round of Strict “Cindy”1 Power Clean and Jerk (155/105)1 Round of Strict “Cindy”2 Power Clean and Jerk (155/105)1 Round of Strict “Cindy”3 Power Clean and Jerk (155/105)…Add (1) Power Clean and Jerk Per RoundRead More

OPEN GYM 1PM-2PM “Minute Clinic” 5 Sets:1 Minute Hollow Hold1 Minute Wall Sit1 Minute Side Plank (30 Seconds Each)1 Minute RestRead More

“Sand Bar” On the 5:00 x 6 Rounds:8 Power Clean and Jerks (155/105)400 Meter Run100m Weighted RunRead More