STRENGTH 2 Clean Pull +1 Power Clean + 1 Clean x 2 sets @ 65-70% 1RM Clean1 Clean Pull +1 Power Clean +1 Clean x 1 set @ 70-75% 1 RM Clean1 Clean Pull +1 Power Clean +1 Clean x 1 set @ 75-80% 1 RM Clean CONDITIONING T-Bone2 Sets:50’ Handstand Walk 15 Toes to...Read More

STRENGTH 3 Snatch Push Press +1 Pause Overhead Squat +1 Overhead Squat x 2 sets @75-80% 1 RM Snatch2 Snatch Push Press +1 Pause Overhead Squat +1 Overhead Squat x 2 sets @80-85% 1 RM Snatch1 Snatch Push Press +1 Pause Overhead Squat +1 Overhead Squat x 1 sets @85-90%+ 1 RM Snatch CONDITIONING New...Read More

Open 22.115 AMRAP3 Wall Walks12 dumbbell snatches15 box jump-overs 35lb dumbbell, 20 in box (scaled 20lb)50lb dumbbell, 24 in box (scaled 35lb) Open WODs must be completed during class or dedicated Open Gym hours if you want to do it on the Main Floor. The Dungeon, however, is available all day. If you are competing...Read More

CONDITIONING Black Hills Spruce10 Min AMRAP (Team of 2)250/200m Row25 GHD Sit Up (OR V Ups)*One partner at each station, then switch.-Rest 5:00-10 Min AMRAP (Team of 2)109 Double Under (Together)2 Rope Climbs7 Burpee Box Get Over (48in)*One partner at each station, then switch.-Rest 5:00-10 Min AMRAP (Team of 2)1 Round of “DT” (back and...Read More

STRENGTH 8 Back Squat @ 55% 6 Back Squat @ 65% 4 Back Squat @ 75% 2 Back Squat @ 85% CONDITIONING Quaking Aspen18 Minute EMOM3 roundsMinute 1: 15/12 Calorie Bike Minute 2: 10 Box Jumps (24”/20”)Minute 3: 15/12 Calorie BikeMinute 4: 3 Muscle UpsMinute 5: 15/12 Calorie BikeMinute 6: 25’ Handstand WalkRead More

STRENGTH 1 Power Clean to Parallel into Front Squat x 2 x 2 sets @70-80% of 1RM 1 Power Clean to Parallel into Front Squat x 2 x 2 sets @80-85% of 1RM 1 Power Clean to Parallel into Front Squat @85-90% of 1RM CONDITIONING California Redwood3-6-9-12-15 Dumbbell Power Cleans (50s/35s)Toes to BarBurpee Over DumbbellsRead More

STRENGTH EMOM x 5 minutes:1 High Hang Squat Snatch– Work up in weight EMOM x 5 minutes:1 Hang Squat Snatch– Work up in weight EMOM x 5 minutes:1 Squat Snatch– Work up in weight CONDITIONING Tulip Poplar2 sets (1 set every 5 minutes)25/20 Calorie Row 25 Wall Balls (20/14)100 Double UndersRead More

STRENGTH 1 Snatch Balance + 1 Overhead Squat + 1 Snatch Balance x 2 sets @65% of 1RM Snatch 1 Snatch Balance + 1 Overhead Squat + 1 Snatch Balance x 1 sets @70% of 1RM Snatch 1 Snatch Balance + 1 Overhead Squat + 1 Snatch Balance x 1 sets @75-80% of 1RM Snatch...Read More

CONDITIONING You’re Still The OnePartner Workout2 Rounds through the following:AMRAP 3 Minutes500/400m Row (OR 400m Run)Max Synchro Toes to Bar-rest 1 Minute- AMRAP 3 Minutes28/22 Cal Bike (OR 400m Run)Max Synchro Burpee Box Jump Over (24/20)-rest 1 Minute- AMRAP 3 Minutes500/400m Row (OR 400m Run)Max Synchro Pistols (only synchro at the top)-rest 1 Minute- AMRAP...Read More

SKILL Max Effort: 3 minutes of Kipping Ring Muscle Ups*or the preferred modification for your skill level CONDITIONING Roses Are Red7 Sets (1 Set every 3 Minutes)500m Row OR 400m RunEven Sets: 10 Dumbbell Snatches (70/50)Odd Sets: 10 Dumbbell Clean and Jerks (70/50) WELLNESS WEDNESDAY 𝗦𝗻𝗮𝗰𝗸 𝗔𝘁𝘁𝗮𝗰𝗸 🖐🏽 Tips To Help You Snacking can help...Read More