Tempo Front Squat On the Minute x 9: 1 Tempo Front Squat Tempo: 3 Seconds Down 3 Seconds Bottom Pause 3 Seconds Stand Sets 1-3: [...]

AMRAP 16: 15/21 Calorie Assault Bike 12 Kettlebell Swings 53/70 2 Rope Climbs (15')

AMRAP 5: Buy-In: 700 Meter Row 7 Squat Cleans 65/95 M-55/85 25 Double Unders   Rest 5 Minutes   AMRAP 5: Buy-In: 500 Meter Row [...]

Pressing Complex 5 Sets: 1 Push Press 2 Push Jerks __________ 21-15-9: Push Jerks 95/135 M-85/115 Lateral Barbell Burpees

Happy December!! Back Squat Waves Set 1: 6 Reps @ 70% Set 2: 4 Reps @ 76% Set 3: 2 Reps @ 82% 3 Minutes [...]

Schedule changes this week- Thanksgiving 8:30am class, Friday Open gym from 9-12 3 Position Power Snatch- Build to a Heavy Complex ___________ AMRAP 3: 6/9 [...]

Schedule changes this week- Thanksgiving 8:30am class, Friday Open gym from 9-12   3 Rounds: 400 Meter Run 10 Power Cleans 105/155 M- 95/135 500/400 [...]

Schedule changes this week- Thanksgiving 8:30am class, Friday Open gym from 9-12 Back Squat 3 Sets of 5 __________ AMRAP 9: 35 Double Unders 25 [...]

3 Rounds: 1 Minute Wallballs 14/20 1 Minute Single Arm Dumbbell Snatches 35/50 M25/40 1 Minute Box Jumps 20/24 1 Minute Single Arm Dumbbell Clean [...]

5 Rounds: 100 Meter Farmers Carry 35/53 30 AbMat Sit-ups 20  Keg Toss