6 mins of planks! EMOM 7 10 deadlift 265/170 (60%) ME Lateral Bar Hops EMOM 20 9 Thrusters 95/65 on EVEN BFB Magic #+4 on ODDRead more

6 mins plank holds EMOM 16 10/6 Pull Ups on EVEN 10/6 HSPU on ODD 6 rounds for reps: AMRAP 2 5 Hang Cleans 135/95 7 box jump overs 24/20 Rest 1 minute between roundsRead more

6 minutes planks EMOM 10 Snatches! 1 Power 1 Hang Squat 1 Full 1 Power Start at 40% and add as able. EMOM 20 9 Thrusters 95/65 BFB Magic #+4Read more

Class will be at 9:00 and 10:30 today. There will be no Open Gym. For time: 12 days of Christmas Format Rounds will go; 1,1-2,1-2-3,1-2-3-4, ect ect 1 Muscle Up 2 Pistols 3 T2B 4 HSPU 5 Candle Sticks 6 Alt. Dumbbell Snatch 7 Hang Squat Clean 8 Shoulder to Overhead 9 Snatch 10 Wallball 11 Burpees 12 Overhead Squats Use one weight for all moves. Recommended weight is 115-155 for men, 75-105 for women.Read more

100 Partner Wallball Sit Ups EMOM 10 15/10 Cal Row Rest 2 mins EMOM 10 :25 Seconds KBS Rest 2 mins EMOM 10 2 shuttle SprintsRead more