Segment 1: Minutes 1-8: EMOM 8 minutes: 2 Squat Snatches (75%) Rest 4:00 Minutes 12-20: EMOM 8 minutes: 2 Squat Clean & Jerk (75%) Rest 4:00 AMRAP 6 minutes: 3 Handstand Pushups Segment 2: 3 Rounds: 500m Row 9 Thrusters (115/85) Scale to finish is LESS THAN 10 minutesRead More

Segment 1: With a running clock… A. At the 0:00 EMOM 6 minutes: 3 Squat Snatches at 70% Segment 2: At the 10:00 EMOM 6 minutes: 3 Squat Clean and Jerks at 70% 1RM Segment 3: At the 20:00 Death by Toes To Bar Segment 4: 2×10 Back Squats 2×10 Push PressRead More

Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: In teams of 2, alternating sets, “Amanda” 9-9-7-7-5-5 reps for time of: Muscle-up Squat snatch (135/95lbs)Read More

Segment 1: With a running clock… A. At the 0:00 EMOMx6: 3 Squat Snatches at 65% Segment 2: At the 10:00 EMOMx6: 3 Squat Clean and Jerks at 65% Segment 3: 7 RFT: 7 Hang Squat Cleans, 135/95 7 Bar Facing Burpees 7 C2B Pullups Scale as needed to finish in less than 18 minutesRead More

Segment 1: “Isabel” 30 Snatches (135/95) Segment 2: 5×1 Snatch Pulls Climbing as heavy as possible Segment 3: 3×2 Back Squat Same weight across around 90% 1RM Endurance: 1600m, rest 4 mins 1200m, rest 3 mins 800m, rest 2 mins 400m, rest 1 min 200m For every interval you will alternate running 200m fast and...Read More

Segment 1: Next week the loads here will decrease, but the rep schemes get much spicier. With a running clock… A. At the 0:00 EMOM 8 minutes: 1 Squat Clean at 80% Segment 2: At the 12:00 EMOM 8 minutes: 1 Squat Snatch at 80% Segment 3: At the 25:00 For Time: 21-18-15-12-9-6-3 Unbroken OHS (95/65)...Read More

Segment 1: EMOM 10 minutes: 1 Squat Snatch (these can be done climbing to a heavy or new 1RM, across, as wave sets, or moderate load threshold training. Segment 2: 3×2 Back Squat Same weight across, roughly 90% 1RM Segment 3: 6 Rounds: 13 Thrusters, 95/65 14 Pullups Endurance: 1600m, rest 4 mins 1200m, rest...Read More

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: AMRAP in 20 minutes: 50 Wall Ball (20/14) 50 Double Unders 40 Box Jumps (24/20) 40 Toes to Bar 30 CTB Pull-Ups 30 Burpees 20 Cleans (145/100) 20 Jerks 10 Snatches 10 Muscle UpsRead More

WOD Strength: Snatch 3-3-3-1-1-1 Up to 1RM Metcon: 21-15-9 Calorie Row Ground to Overhead (95/65) Wall Ball (20/14) Time cap of 15 minutesRead More

If you are coming to the Bulls game on May 7, tickets are in the gym for pickup! WOD Strength: 1 Snatch + 2 Overhead Squats 6 sets as heavy as possible Metcon: EMOM 12 minutes: Odd: 3 Bar Muscle ups Even: 25 Double Unders  Read More