Weighted Lunge, Sit Ups, Burpees, Double Unders, Toes to Bar, Cleans


15 min to find heaviest 8 step lunge

3 min AMRAP
20 Sit Ups
6 Burpees

then straight into

3 rounds
20 Double Unders
10 T2B
4 Cleans 185/125

WOW (optional workout of the week)
"Gaza"
5 rounds

35 Kettlebell Swings 53/35
30 Push Ups
25 Pull Ups
20 Box Jumps 30/24
1 Mile Run
 

Back Squat 4RM, Lunges, Power Snatch, TTB, Dragon Flags

Remember to sign up for the Lean Out Challenge today! Buy in is $80, and you have until May 27!

No Oly Class tonight. For now Oly class will be held on Wednesdays at 5:30 and Saturdays at 8am.

Back Squat
15 min to find 4 rep max


4 rounds
30 Lunges
20 Power Snatch 75/55

4 x NFT
6 Strict Toes to Bar to L Hold

6 Dragon Flags

Deadlift 2RM, Pull ups, Sit ups, Power Cleans, Burpees Over the Bar

Oly Class is tonight at 5:30!

Come to Movie Night, THIS Friday, March 27 at 7pm. We'll be watching Big Hero Six on the BIG SCREEN!

Deadlift
15 min to find 2 rep max

Tabata Mash Up
Pull ups
Sit ups

1 min rest

Tabata Mash Up
Power Cleans 75/55
Burpees Over the Bar

Accessory Work
4x
6 Strict Toes to Bar
30 sec Handstand hold with stomach facing the wall

Front Squat 5RM, FR Lunges, TTB, OH Lunges

Front Squat
12 min to find 5 rep max

15 min AMRAP
10 front rack lunges 95/65**
10 toes to bar
*200 m run at 0:00, 5:00, 10:00
**between 5:00-10:00 lunges are overhead

Accessory Work
3x
12 v-ups
1 min plank

WOW (optional workout of the week)
"Crain"


2 rounds for time
34 push-ups
50 yard sprint
34 deadlifts, 135/95
50 yard sprint
34 box jumps, 24/20
50 yard sprint
34 clean and jerks 95/65
50 yard sprint
34 burpees
50 yard sprint
34 wallball shots, 20/16
50 yard sprint
34 pull ups
50 yard sprint

Back Squat 10 RM, Double Unders, Cleans


Back Squat
15 min to find 10 rep max

12 min EMOM
20 double unders
2 cleans 185/155

NFT
3x
10 V ups
1 min Plank

WOW (optional workout for the week)
100 double unders/25 stones
80 double under/20 stones
60 double unders/15 stones
40 double unders/10 stones
20 double unders/5 stones
 

OH Squats 1RM, Snatch, Burpees, Toes to Bar

Join us for Oly Class tonight at 5:30! 

If you've registered for the Open, don't forget to submit your scores by 6pm today!

OH Squat
15 min to find a 1 rep max

15 min EMOM
min 1: 3 Snatch 135/95
min 2: 10 Burpees
min 3: 10 Toes to Bar

WOW
"Bowen"

3 rounds
800 m Run
7 Deadlifts 275/205
10 Burpee Pull ups
14 53-lb. Single-arm Kettlebell Thrusters (7 each arm)
20 Box Jumps 24/20