5×12 Airsquats holding breath AMRAP 3 Box Jumps 24/20 EMOM 10 1 Hang Squat Clean 1 Hang Squat Clean 1 Squat Clean from floor All sets touch and go! Increase weight every other set. Start at 60% and increase by 5-10# EMOM 20 Minutes 1,3,5,7,9,11,13,15,17,19; 50 Ft walking Lunge with KB in Goblet position 55/35...Read More

5×10 KBS W/HB Every :45 for 15 rounds 4 touch and go snatches 105/75 AMRAP 15 10 Dumbbell STOH 35/50 10 Power Cleans 135/95 10 Pull UpsRead More

Lets get this year started right! REGULAR SCHEDULE RESUMES TODAY! 5×10 Slamball while holding breath For time! New Magic Number done in 5 sets. Rest 1 minute between sets. ***Your new magic humber will be your old magic number +5 x10. For example; If you started at 9. That would be 9+5=14×10= New Magic Number...Read More

Open Gym 2:30-4:30. Class at 4:30 Emom 10 15 wallball on Even 15/12 cal row on Odd AMRAP 18 One squat snatch 135/95 3 power clean and jerk 30 doubleRead More

20 Wall kick-Ups EMOM 10 4 Touch n Go Snatch 105/75 AMRAP 21 50 Ft OHWL with single KB 55/35 50 Double Unders 3 HSPU ***Add 3 HSPU to each round***Read More

5×10 KBS Holding breath. EMOM 40 Rotate between; 10 Deadlifts 225/145 12/9 Cal Row 10 Medball Cleans 10 T2BRead More

5×10 Windmills You can breath for these. AMRAP 10 10 Squat Snatch; 75/45 95/65 115/75 135/95 155/105 165/110 ME 175/1115 For reps: 3 rounds of: AMRAP 2 10 KBS 55/35 5 Box Jumps 24/20 Rest 1 min AMRAP 2 10 Wallball 5 Pull Ups Rest 1 minRead More

Todays schedule will be; OG 10-12 12:00 OG 2:30-4:30 4:30 5×10 KB Deadlift Holding Breath EMOM 10 Magic #+5 Burpees Every :30 for 12 minutes. 1 Bear Complex 135/95Read More

5×10 Goblet Squats 55/35 Holding breath as much as possible. For time: 3 rounds of: 21 DU 15 Jump Squats 9 Pull Ups EMOM 9 Rotate between 12 deadlift 155/105 9 Hang Cleans 6 Push Press Rest 3 mins For time: 5 rounds of: 12 deadlift 115/75 9 Hang Cleans 6 Push PressRead More

10×10 Air squats Hold your breath every other set. EMOM 10 5 Back squat Start @ 45% and increase 10lbs each set EMOM 24 Rotate between; 15/10 Cal row 10 Burpee Box Jump Overs 20 Seated Strict Press 45/35Read More