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Saturday 12.28.19

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Fitness Conditioning
AMRAP 5:
750m Row
—–
1 Round of:
5 Pull-ups/Ring Rows
10 Push-ups
15 Air Squats
—–
Max Clean and Jerks (95/65)

Rest 5 Minutes

AMRAP 5:
500m Row
—–
2 Rounds of:
5 Pull-ups/Ring rows
10 Push-ups
15 Air Squats
—–
Max Clean and Jerks (115/85)

Rest 5 Minutes

AMRAP 5:
250m Row
—–
3 Rounds of:
5 Pull-ups/Ring rows
10 Push-ups
15 Air Squats
—–
Max Clean and Jerks (135/95)

Sport Conditioning
AMRAP 5:
42/30 cal Bike
—–
1 Round of:
5 Pull-ups
10 Push-ups
15 Air Squats
—–
Max Clean and Jerks (135/95)

Rest 5 Minutes

AMRAP 5:
28/20 cal Bike
—–
2 Rounds of:
5 Pull-ups
10 Push-ups
15 Air Squats
—–
Max Clean and Jerks (155/105)

Rest 5 Minutes

AMRAP 5:
14/10 cal Bike
—–
3 Rounds of:
5 Pull-ups
10 Push-ups
15 Air Squats
—–
Max Clean and Jerks (185/135)

Friday 12.27.19

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Fitness Conditioning
30-20-10:
Row or Ski Calories
Alternating Dumbbell Box Step-ups (35/25)

Directly Into…

10-20-30:
Alternating Dumbbell Snatches (35/25)
Wallballs (14/10)

Sport Conditioning
30-20-10:
Row or Ski Calories
Alternating Dumbbell Box Step-ups (50/35)

Directly Into…

10-20-30:
Alternating Dumbbell Snatches (50/35)
Wallballs (20/14)

Thursday 12.26.19

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*Reminder we are only open for 4, 5, 6 and 7pm classes today

Front Squat
Build to a Heavy Set of 3

Fitness Conditioning
AMRAP 15:
90 Single Unders
30/21 Calorie Row
15 Front Squats (95/65)

Sport Conditioning
AMRAP 15:
60 Double Unders
30/21 Calorie Ski
15 Front Squats (135/95)

Competitor Conditioning
AMRAP 15:
60 Double Unders
30/21 Calorie Bike
15 Front Squats (155/105)

Tuesday 12.24.19

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Reminder* We are only open for 5:30am and 9:30am today!

Fitness Conditioning
AMRAP 4:
27/21 Calorie Row or Ski
27 Burpees
27 Pull-ups or Ring Rows

Rest 4 Minutes

AMRAP 4:
21/15 Calorie Row or Ski
21 Burpees
21 K2E

Rest 4 Minutes

AMRAP 4:
15/9 Calorie Row or Ski
15 Burpees
15 Pull-ups or Ring Rows

Sport Conditioning
AMRAP 4:
27/21 Calorie Row or Ski
27 Burpees
27 Chest to Bar Pull-ups

Rest 4 Minutes

AMRAP 4:
21/15 Calorie Row or Ski
21 Burpees
21 Toes to Bar

Rest 4 Minutes

AMRAP 4:
15/9 Calorie Row or Ski
15 Burpees
15 Pull-ups

Monday 12.23.19

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Back Squat Waves
Set 1: 6 Reps @ 72%
Set 2: 4 Reps @ 78%
Set 3: 2 Reps @ 84%

Rest 3 Minutes

Set 4: 6 Reps @ 78%
Set 5: 4 Reps @ 84%
Set 6: 2 Reps @ 90%

Rest 3 Minutes

Set 7: 6 Reps @ 84%
Set 8: 4 Reps @ 90%
Set 9: 2 Reps @ 96%

***Performed at % of your 5RM Back Squat ***


Fitness Conditioning
AMRAP 12:
6 Power Snatches (75/55)
9 Overhead Squats (75/55)
12 Box Jumps or Step Ups (24/20)

Sport Conditioning
AMRAP 12:
6 Power Snatches (95/65)
9 Overhead Squats (95/65)
12 Box Jumps (24/20)

Saturday 12.21.19

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Our annual 12 days of Christmas workout!

Heats at 6:30am, 8:00am and 9:30am

This workout flows just like the song.
Example. 1, then 2-1, then 3-2-1, then 4-3-2-1 and so on until you hit 12-11-10-9-8-7-6-5-4-3-2-1

1. Curtis P 155/105
2. Wall Walk
3. HSPU
4. Ring Dips
5. Burpees
6. Wall Balls 20/14
7. KBS 50/35
8. Pistols
9. T2B
10. Deadlift 155/105
11. Pull Ups
12. Front Squat 155/105

Remember, this workout just like any can be modified to your fitness level. Hope to see you all there!

Friday 12.20.19

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Fitness Conditioning
Teams of 3, AMRAP 30:
60 Calorie Row
50 Pull-ups
40 Power Cleans
30 Thrusters

Round 1: 65/45
Round 2: 75/55
Round 3: 95/65
Round 4: 115/80
Round 5: 135/95

Sport Conditioning
Teams of 3, AMRAP 30:
60 Calorie Row
50 Pull-ups
40 Power Cleans
30 Thrusters

Round 1: 95/65
Round 2: 115/85
Round 3: 135/95
Round 4: 155/105
Round 5: 175/115