1. “Fight Club” 3 Rounds, For Total Reps: 1 Minute Thrusters (95/65) 1 Minute Power Cleans (95/65) 1 Minute Box Jump Overs (24/20) 1 Minute Pull-ups 1 Minute Assault Bike Calories 1 Minute Rest 2. Skill Conditioning Every 2:00 x… Read more »
For Time: 30/25 Cal Row 30 KB Swings 30 Sit-ups 25/20 Cal Row 25 KB Swings 25 Sit-ups 20/15 Cal Row 20 KB Swings 20 Sit-ups
EMOM x 10 Odd: 100 single unders Even: 12 single Arm hang clean to overhead FINISHER 3 Rounds: :30 flutter kicks 10 tuck-ups :30 Plank Rest 60 seconds
Strength Front Squat: 4 Reps @ 77% 1 Rep @ 82% 4 Reps @ 77% 1 Rep @ 87% 4 Reps @ 77% 1 Rep @ 92% Rest as needed between sets. Conditioning “Heartbreak Kid” 3 Rounds For Time: 10… Read more »
Barbell On the 2:00 x 6 Sets: 5 Deadlifts + 3 Hang Power Cleans + 1 Split Jerk Conditioning AMRAP 4: 3 Rounds: 12 Deadlifts (95/65) 9 Hang Power Cleans (95/65) 6 Push Jerks (95/65) Max Calorie Row in Time… Read more »
AMRAP x 15 minutes Bike 1/2 Mile 10 Push-ups 10 Box jumps
We are proud to launch a new style of lifestyle challenge for the summer of 2018 that is open to members and non-members at no charge. Our summer challenge will focus on getting you into a good routine. When does… Read more »
Strength Alternating On the Minute x 12 (6 Rounds): Even – 30 Seconds Max Ring Dips Odd – 6-6-4-4-2-2 Deadlifts Score for max strict ring dips is your *lowest* round. Deadlifts are intended to be touch and go, building to… Read more »
5 Rounds of: 20 Cal Row 10 DB Squats 10 Burpees
3 Rounds of: 12 DB Chest Press Rest :30 12 DB Hang Power Clean Rest :30 12 Goblet Squats Rest :30 Finisher 21-15-9 DB Deadlifts Burpee
