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Warm-up & Mobility: 15 Minutes Strength: 4×5 Deadlift (20 min) 55%, 65%, 75%, 85% of your 3RM established last week Conditioning: 15 Min AMRAP 9 True Push-ups 12 KB Swings 15 DU* *Add 15 [...]

Warm-up & Mobility: 15 Minutes Strength: 5×3 Snatch work for 15 minutes – Hang Snatch (from the knee). Rest approx 2 minutes between sets. Work around 75% of double established [...]

Warm-up & Mobility: 15 Minutes Strength: Squat 5×5 (20 min) – 45%, 55%, 65%, 75%, 85% of your 3RM established established last week Conditioning: Then, AMRAP 12 min of – 9 C2B [...]

The 7:30am class had fun with AK! For time: 20 S2OH (all BB movements are with the same barbell – 135/95lb) 24 Front Rack Lunge 10 C2B Pull-ups 20 S2OH 24 Front Rack Lunge 15 C2B Pull-ups [...]

Warm-up & Mobility: 15 minutes (let’s be ON this though – this WOD tends to run over!) WOD: Today’s workout is strength based and is a great complex to get that barbell [...]

Warm-up & Mobility: 15 Minutes Strength: Deadlift – 20 minutes to find a 3 rep max (or 3 rep “heavy” for newer athletes) Conditioning: 5RFT of – 200m Run Weighted 2 Rope Climbs 15 [...]

Warm-up & Mobility: 15 Minutes Strength: Clean – 15 minutes to establish heavy single Conditioning: “Power Elizabeth” RX is ON 21-15-9 reps for time of: Power Clean (135/95) Ring Dip Click [...]

Warm-up & Mobility: 15 Minutes Strength: Squat – 20 minutes to find a 3 rep max (or 3 rep “heavy” for newer athletes) Conditioning: 12 min AMRAP of – 10 Wall ball 30 DU 10 TTB Click [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch – 15 minutes to establish heavy double Conditioning: 10 Minute AMRAP of – 7 Strict Pull-ups 9 HR Push-ups 12 KB Swing (30/24k) Finisher: [...]

In teams of 3. Three 8 minute AMRAPs with two minutes of rest between. Team adds their rounds and reps together for total score. Team members change order of rowers with every round so that first [...]