W.O.D.

Tuesday Metcon (Time) 5 rounds for time 15 front squats or overhead squats 95/65 30 Abmat sit ups 400 m run

Monday Metcon (AMRAP – Rounds and Reps) 21 min Amrap 15/12 cal row 5 hang clean and jerk or 10 Db HC and Press 30 Double unders or 60 single unders

Saturday Metcon (Time) 1. 1000 m row 50 Thrusters 45/35 30 barbell bentovers Rest 3 mins 2. 800 m run 35 thrusters 75/55 30 barbell bentover rows Resr 3 mins 3. 50/40 cal bike 20 Thrusters 95/65 30 barbell bentover rows

Friday Metcon (AMRAP – Rounds and Reps) 15 min Amrap 5 hang power cleans or 8 trap bar deadlifts 8 burpees 10 handstand push ups or 15 push ups

Thursday Saturday classes 730 am And 9 am If both classes fill up we will add a third so reserve spots as soon as they are available Metcon (Time) 5 rounds for time 300 m row 20 DB snatches (alt) 50/35 20 SB SA OHS or FS (10 L/ 10 Read more…

Wednesday Shoulder Press (5 x 6 reps ) EMOM 10 Odd – 6 shoulder press Even – 12 barbell bentover rows May build Metcon (AMRAP – Rounds and Reps) 12 min Amrap 8 shoulder to overhead 16 weighted step ups ( 8 each leg)

Tuesday Metcon (Time) 5 rounds Front Squat (15-12-9-6-3) or Squat Clean (10-8-6-4-2) 20 Abmat sit ups or V-ups 200 m run Rest 1 min after each completed round during this time you may go up in weight (weight can get challenging but should be solid with no misses) Make sure Read more…

Monday- Outdoor Workout Metcon (AMRAP – Rounds and Reps) 21 min Amrap 10 Deadlifts 15/12 cal bike ( C2 Bike 25/21) 20 Wall Balls For many this will be the first day lifting or hitting a workout a intensity We will be making sure that everything you do is safe Read more…

Saturday Space Force (Time) For time 30 thrusters (115/75) 30 power cleans 30 push jerks 30 overhead squats 30 front squats EMOM 60 ft shuttle run (30 ft one way 30 ft back) May sub 5 burpees If no bar do 40 with dB/kB or odd object Workout begins with Read more…

Friday Heavy and Hard Chief (AMRAP – Rounds and Reps) 5 rounds of 3 min Amrap 2 power cleans (185/135) 6 push up or handstand push ups 10 wall balls or air squats Rest 1 min between rounds Power clean can be changed to 6 Swings 8 odd object ground Read more…