A. Strength: 5 – 5 – 5 – 5 – 5 Bent over Row B. 12:00 AMRAP 200 Meter Row 20 KB Swings (24/16) 20 Ring Push-ups C. TGU – 4:00Read more

A. WB ladder to find weight, go as far as possible B. For time: 30 Box Jumps (24/20) 3 laps of Box 30 WB (H.A.P.) 3 laps of Box 20 BJ, 3 lap, 20 WB, 3 lap, 10 BJ, 3 lap, 10 WB, 3 lap C. CORE: 50 Hollow Rocks (least sets as possible)Read more

A. Pull-up Practice or 4 x combo: 3 Strict+3 Kip+3 Butterfly B. 5 Rounds of EMOM: Min 1 – Slam Ball (30/20) Min 2 – Burpee Min 3 – Ring RowRead more

4:00 AMRAP 5 T2B 10 Thruster (95/65) 1:00 REST 4:00 AMRAP 10 Thruster (95/65) 20 DU (4:1) 1:00 REST 4:00 AMRAP 20 DU (4:1) 5 T2B 1:00 REST 4:00 AMRAP 5 T2B/10 Thruster/20 DURead more

There will be NO open gym today due to the weather….normal classes all day on MondayRead more