6 Week Program, 1st Week Linear Program Tuesday: 5 x 3 Full Snatches 70% of 1RM Snatch, each week increase by 2.5kg, if you make 4 out of 5 attempts 5 x 2 Push Presses + 2 Push Jerk 55% of C&J, increase by 2.5kg, if you make 4 out […]

Men/Women Strength: Find 3RM Deadlift HIT: 10 Rounds: 8 Wall Balls 20/14 2 Box Jumps 30″/24″ 2 Ski Jump + Burpees (1 ski jump + 1 burpee) 1 Power Clean + Push Jerk 185/95 1 Wall Walk-Up Rest 30 seconds

Men/Women Joan’s Birthday Workout Partner Workout 28 mins Break up however you want AMRAP 50 DU / 100 singles 30 Burpees 30 Power Cleans & Push Jerks 135/85 30 TTB 30 KB swings 70/35 30 Butterfly Sit-Ups 30 Burpees

Men/Women 5 Rounds: 500m/450m Row 5 Wall Walk-Ups 5 Sit-to-Stand Burpees 10 DB Snatches 15% 10 Thrusters 95/65 20 Plyo Jumps 20 Floor Wipers (Total) Rest 90 seconds

Men/Women Partner Workout 4 Rounds: 300m Row/250m Row 75 Double-Unders/100 Singles 10 Deadlifts 225/135 15 Box Jumps 24″/16″ 20 V-Ups Rest 90 seconds

Happy New Year!!! We are closed and will reopen on Tuesday.

Please check Holiday Schedule! Men/Women 5 Rounds: 20 Wall Balls 20/14 15 KB Swings 70/35 10 Back Squats 135/85 5 Muscle-Ups/10 Pull-Ups Rest 1 minute

Men/Women Partner Workout Total/Team Buy in: 1,500 meters 30 Rounds: 1 Power Clean & Push Jerk 185/95 2 Roll-Outs 3 Over the Bar Burpee 2 Box Jumps 30″/24″ 1 Muscle-Up/Man Maker Buy out: 1,500 meters

Men/Women 1,500m Row/1,350m Then: 5 Rounds: 10 Burpees 15 Wall Balls 20/14 20 Russian Twists/V-Ups (alternate) Then: 1,500m Row/1,350

Tuesday: Find new max: Squat Clean 3RM Push Jerk Deadlift Thursday: Find new max: Snatch Clean and Jerk Friday/Extra: Find new max: Power Clean Back Squat