Conditioning 5 Sets  250m Row 10 Thrusters  95#/63# Rest 2 minutes. + 1-5, 2-10, 3-15, 4-20, 5-25 Burpee Box Jumps  24''/20'' Post fastest split with [...]

Choose one. Conditioning 50 Pull Ups 50 KB Swings  53#/35# 50 Double Unders 50 Overhead Squats  95#/63# Post time. Strength Front Squat  5,5,3,3,1,1 DB Push [...]

3 Rounds AMRAP in 4 Minutes 400m Sprint Max Calorie Row 4 Minute Rest Post calories for each round and total. Southern California Regional update, [...]

5 Rounds Max Reps in 30 seconds, followed by 30 seconds of rest: Box Jumps 24"/20" Squat Cleans 135#/93# Push Jerk 135#/93# Pull-Ups Post total [...]

AMRAP in 20 Minutes of: 10 Wall Ball   20#/14# 12 Burpees 1 Rope Climb + 150 Sit Ups Post total rep count and time. ANNOUNCEMENT:  [...]

Sumo Deadlift  3,3,3,3 + Push Press  2,2,2,2 + 3 Rounds 12 Ring Push Ups 12 Split Squat Jumps 24 Squats 24 Double Unders Post loads [...]

Snatch Complex: 1 Snatch Deadlift + 1 Power Snatch + 1 Hang Squat Snatch Complete 1 Complex on The Minute for 10 Minutes. + 10-9-8-7-6-5-4-3-2-1 [...]

TIME DILATION Level I 0-6 Minutes   95#/63# Thruster/Pull Up   10-15-10 6-10 Minutes   115#/73#  Clean and Jerk  X 20 10-15 Minutes   Push Ups  x  30 15-19 Minutes  [...]

Hang Squat Clean  3,3,2,2,1,1 + 30 Seconds All Out on Airdyne for Calories Rest 30 Seconds Do Burpees for Calories Amount on Airdyne Rest 3 [...]

8:30-10:00AM OPEN GYM 10:00AM Free Class 3 Rounds 20 Pull-Ups 20 Push-Ups 40 4-count Flutter Kicks 400m Run Post total time.