Men/Women 800m Run 8 Front Squats 115/75 8 Floor Wipers 8 Muscle-Ups (strict pull-ups + dips) Rest 90 seconds 400m Run 13 Front Squats 13 Floor Wipers 10 Muscle-Ups Rest 90 seconds 200m Run 18 Front Squats 18 Floor Wipers 12 Muscle-Ups Beginner: 400m Run 8 Front Squats 95/55 8 […]

Men/Women 2 min on: 1 min off 12 Power Cleans and Press 185/95 20 ASAP Pull-Ups 10 Power Cleans and Press 30 Box Jumps 30″/24″ 8 Power Cleans and Press 40 KB Swings 70/35 6 Power Cleans and Press 50 Wall Balls 20/14 4 Power Cleans and Press 60 Sit-Ups […]

Men/Women 24min AMRAP 500m Row 20 Wall Balls 20/14 20 Sit-Ups 20 Squats (alternate with ball on back and holding in front)

6 week, Linear Cycle, Week 6 Tuesday: 4 x 3 Power Snatches 75%, make 4 out of 4 increase 2.5kg 5 x 2 Power Cleans 80% make 4 out of 5 increase 2.5kg Build to 90% of Deadlift, max reps drop set minus 20kg, increase next week by 10kg Thursday: […]

Men/Women Strength: 10min EMOM Clean and Jerk 80% HIT: 12min AMRAP 6 DB 1-ARM Thrusters 20% 10 DB Russian Twists 6 1-ARM DB Push-Ups* 10 Burpees Rest 1 minute *(do a push-up with DB in right hand, than switch hands and repeat, 6 each hand)

Men/Women 4 Rounds: 400m Run Rest 30 seconds 80 Double-Unders Rest 30 seconds 12 Power Cleans + Front Squat + Push Press 155/85 Rest 30 seconds 6 Muscle-Ups Rest 30 seconds

TUESDAY CLASSES 10:00AM, 4:45PM, 5:30PM, 6:15PM ARE CANCELLED FOR AN ALL DAY COMMERCIAL SHOOT 10 x 100m Sprints Rest 20 seconds 5 x 250m Sprint Rest 30 seconds 1,000m Sprint 30 Over the Rower Burpees 30 Slams 50/30 10 Wall Walk-Ups

TUESDAY CLASSES 10:00AM, 4:45PM, 5:30PM, 6:15PM ARE CANCELLED FOR AN ALL DAY COMMERCIAL SHOOT Men/Women Strength: 10min EMOM 5 Pull-Ups 10 Push-Ups HIT: 4min EMOM 8 Burpee Sit-to-Stands 4min EMOM 4 Clean and Jerks 185/95 4min EMOM 15 Wall Balls 20/14 4min EMOM 12 KB Swings 70/35 Beginner: HIT: 4min […]

TUESDAY CLASSES 10:00AM, 4:45PM, 5:30PM, 6:15PM ARE CANCELLED FOR AN ALL DAY COMMERCIAL SHOOT Men/Women Partner Workout 10, 9, 8, 7…1 (break up however you want) Thrusters 95/65 Pull-Ups Over the Bar Burpees Floor Wipers Box Jumps 30″/24″

Men/Women Partner Workout 4 Rounds 50 Double Unders 200m Run 50 Double Unders 10 Thrusters 95/65 15 Box Jumps 30″/24″ 10 Sit to Stand Burpees Beginner: Partner Workout 4 Rounds 75 Single Jump Ropes 200m Run 75 Single Jump Ropes 10 Thrusters 65/45 15 Box Jumps 24″/16″ 15 Sit-Ups