Our Blog

WEIGHTLIFTING: 3RM SPLIT JERK WOD: 21-15-9 DEADLIFT 225/155 TOES TO BAR

STRENGTH: 1RM FRONT SQUAT WOD: 7 ROUNDS 10 OHS 95/65 40 DOUBLE UNDERS

STRENGTH: 3RM OHS WOD: MARY AMRAP 20 MINS. 5 HSPU 10 PISTOLS 15 PULLUPS

WOD: WITH A PARTNER 1 ROUND = :30 WORK/:30 REST ONE PARTNER WORKS WHILE THE OTHER RESTS 5 ROUNDS POWER

MONDAY, DECEMBER 31ST: 545AM, 9AM, 12PM, 330PM, 430PM (NO 530PM & 630PM CLASSES). ENJOY YOUR NEW YEARS EVE PLANS! TUESDAY,

WOD: 1000M ROW 25 BOX JUMPS 24″ 30 V-UPS 55 LUNGES 30 V-UPS 25 BOX JUMPS 24″ 250M ROW

WOD: 30 MUSCLE UPS FOR TIME OR AMRAP 15 MINS. 9 PULLUPS 9 RING DIPS AFTERMATH: TABATA OHS W. PVC

WOD: 50 KB SWINGS 70/53 10 BURPEES 50 WALL BALL TO 11′ 20/14 10 BURPEES 50 HANG POWER CLEANS 95/65

STRENGTH: 1RM BENCH PRESS WOD: AMRAP 24 MINS. 10 HAND RELEASE PUSHUPS 20 GOBLET SQUATS 35/25 30 DOUBLE UNDERS

WOD: WITH A PARTNER 12 ROUNDS 12 BURPEES (WORK ONE AT A TIME) 12 SLAM BALL (WORK ONE AT A