For Time: 1,500 Meter Row 30 Deadlifts 165/245- M-115/175 45 Lateral Barbell Burpees __________________ After Party On the 0:. 1 Front Squat @ 84% of [...]

Push Press 10RM ____________ On the 3:00 x 6 Rounds: 24 AbMat Sit-ups 12/16 Calorie Assault Bike 6 Barbell Strict Presses *Build in Strict Press [...]

21-15-9: Wallballs 14/20 Pull-up Thrusters 65/95 M-55/85 Box Jumps 20/24 Kettlebell Swings 35/53

5 Rounds: AMRAP 4: 20/30 Calorie Row 14/20 Calorie Assault Bike AMRAP 10 Meter Shuttles 4 Minutes Rest Between Rounds. ____________ After Party On the [...]

Happy MLK Jr. Day! Full Class schedule in honor of this wonderful man! Back Squat- Heavy Set of 3 ________ For Time: 800 M Run [...]

Front Squat On the 0: 1 Front Squat @ 81% On the 1: 1 Front Squat @ 84% On the 2: 1 Front Squat @ [...]

Pausing Push Jerk 4 Sets of the Complex: 1 Pausing Push Press + 1 Push Press 1 Pausing Push Press + 1 Push Press Set [...]

Pausing Front Squat Complex Build to a Heavy Complex: 1 Pausing Front Squat 1 Front Squat ____________ On the 4:00 x 5 Rounds: 15/20 Calorie [...]

3 Rounds: 12 Lateral Dumbbell Burpees 21 Pull-ups Directly Into... 3 Rounds: 12 Alternating Dumbbell Snatches 50/70 35/50 15/21 Calorie Assault Bike ____________ AFTER PARTY [...]

Power Clean & Jerk Build to a Heavy Single _________ 3 Rounds: 50 Air Squats 10 Power Clean and Jerks 95/135 M-75/105 _________ AFTER PARTY [...]