Team of 2 For Time: 400 m sandbag run 2rds of: 12 Power Cleans (135/95#) 12 Chest-to-Bar Pull-ups 12 Jerks (135/95#) 12 Toes-to-Bar 400 m sandbag run 2rds of: 12 Power Cleans (135/95#) 12 Chest-to-Bar Pull-ups 12 Jerks (135/95#) 12 Toes-to-Bar 400 m sandbag run *Teammates will run together but carry one sandbag, one partner […]

WOD AMRAP 20: Teams of 3 7 Kettlebell Swings (70/53#) 7 Box Jumps (24/20″) Shuttle Sprint (red-blue line down and back) 7 Burpees Shuttle Sprint * Partners complete full rounds, then switch. If we were asked to run 200 meters five times with 15 seconds of rest between intervals vs. 200 meters five times with […]

“Upper Deck” Overhead Squat – Build to a Heavy Single – 15 min Snatch Balance – Build to a Heavy Single – 15 min Squat Snatch – Build to a Heavy Single – 15 min The snatch is such a great movement for athletic development simply because it requires competency in nearly all of the […]

Active Recovery Day! Hope you are all enjoying your Spring Break Open Gym 5:30-6:30am & 5:30-6:30pm

1. Conditioning 3 Rounds: 50 DU, 20 Wallballs (20/14#) 50 Calorie row 2 Rounds: 50 DU, 20 Wallballs (20/14#) 35 Calorie row 1 Round: 50 DU, 20 Wallballs (20/14#) 25 Calorie row The wall-ball brings together two highly functional weightlifting movements (Front Squat & Push Press) at a light load that allows for extended duration […]