FGB With a continuously running clock, get as many reps as possible in one minute intervals at each station. There is a one minute rest [...]

Snatch 5,3,2,1,1,1 Then. 250m Row 35 Double Unders 10 Burpees 5 times. Post load and time. Coaching Tips:  Warm up properly prior to any max [...]

50 Double Unders  25 Push Ups 25 Squats 3 times. Rest 3 minutes. 15 Squat Cleans  95#/63# 20 Pull Ups 4 times. Rest 3 minutes. 20 [...]

9am Class 7 Rounds 7 Front Squats 95#/63# 7 Pull-Ups 7 SDLHP 95#/63# 7 Ring Dips Post total time. Please come join us for our [...]

Overhead Squat 5 X 3 Then choose one of the following benchmark workouts. "Karen" 150 Wall Ball OR "Randy" 75 Power Snatch 75#/53# Post load [...]

Team Workout In teams of two, complete the following: 3 Rounds of: 250m Row KB Rack Holds  2 @ 35#/2 @ 26# And. 100 Weighted [...]

Level 1 50 Pull ups 1 Mile Run 30 Clean and Jerks  115#/78# Level II 10 Rope Climbs 2 Mile Run 30 Clean and Jerks [...]

Deadlift  5,5,3,3,2,2,1 Then. 250m Row 15 Thrusters  95#/63 3 times. Then. 50 Weighted Sit Ups  35#/25# Post load and times. Coaching Tips:  Warm up properly [...]

AirDyne Intervals 6 Minutes (:15 Hard/:15 Easy) Then. 15 KB Goblet Squat Jumps  53#/35# 15 Burpees 60 second rest. 3 times. Then. 5 Power Snatch [...]

Back Squats  5 X 5 @ 70% of 1RM. Then. AMRAP in 10 Minutes. 3 Deadlifts  (M-BW  W 3/4 BW) 6 DB Thrusters  35#/25# 9 [...]