WOD

Up ladder 15 minutes. increase by 1 1 Should to Overhead 135, 95 1 Chest to Bar Pull Ups

1. Push Press week 2 base off 100% of max 3 @ 60% 3 @ 70% 3 @ 80% 3+ @ 90% 3+@ 70% Back... Read More

5 Rounds 30 Seconds Row max calories Rest 1 minute 30 Seconds Max Wall Balls Rest 1 minute 30 Seconds Bike max calories Rest 1... Read More

Deadlift 5-5-5-3-3-3 4 rounds alternating 25 Weighted Sit Ups 10 each arm DB Rows

“Josh” 21 Overhead Squat 95, 65 42 Pullup 15 Overhead Squat 30 Pullup 9 Overhead Squat 18 Pullup

Class at 9am only today “Jack” AMRAP 20 10 Push Press 115, 85 10 Kettlebell Swings 53, 35 10 Box Jumps 24, 20

*New Years Schedule: Saturday regular schedule Monday class at 9am only AMRAP 20 30 Double Unders 2 Rounds of Cindy

*New Years Schedule: Saturday regular schedule Monday class at 9am only 1) Back Squat  week 5 base off 100% of 1RM 5 @ 65% 5... Read More

1) Push Press  week 5 base off 100% of 1RM 5 @ 55% 5 @ 65% 5 @ 75% 5+ @ 85% 5+ @ 65%... Read More

1) EMOM 10  60-70% 1rm clean/jerk Deadlift + Power Clean + Below Knee Hang Clean + 2 Jerks 2) Front Rack Lunge 5×8 alternating legs.... Read More