EMOM 40 Rotate between: Pull Ups Clean and Jerk 75/45 Power Snatch 75/45 Bar Facing Burpees To be done in “Death By” style. One the first round complete 1 round of each, then 2 on the second round, 3 on the third and so one to the tenth round.Read More

10×3 Box Jump with breath hold. EMOM 10 5 Front Squats Start @ 40% and increase each round For reps: AMRAP 3 Box Jumps 24/20 Rest 2 mins AMRAP 3 Alt DB Snatch 50/35 Rest 2 AMRAP 3 Alt DB Clean and Jerk 50/35 Rest 2 mins AMRAP 3 OHWL with DB 50/35Read More

5×10 Slamball breath holds For time: New Magic Number in 4 sets. Rest 2 minutes between sets If your set your set does not divide evenly by 4, save the remainder for the last round. AMRAP 17 2 Deadlift 55% 2 HSPU 2 T2B 4 ” 4 ” 4 ” 6 ” 6 ” 6...Read More

10×5(3 if you struggle) T2B while holding breath EMOM 10 2 Bear Complex Start @ 45% ME Clean. Increase weight every other round. Rest 3 Every :30 for 10 mins Touch and go snatch 105/75 Do 3 reps on the first :30. Do 2 reps on the second :30 Rest 3 EMOM 10 10 Wallball...Read More

EMOM 30 Rotate between 5 Power Cleans 5 back squat 5 Snatch Pulls Start at 30% your max Back Squat and increase weight 5-10# each round of power cleansRead More

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