Monday With a running clock: At the 0:00, 5 min AMRAP 10 Bar Facing Burpees 15 Thrusters 95/65# 20 C2B Pullups At the 5:00, take 5 minutes to establish a 5RM Hang Snatch At the 10:00, for time: 25 Overhead Squats 135/95# 75 Double Unders 25 Cal Row/600 meter Run* 75 Double Unders 25 Overhead […]

Monday 1RM  Power Clean and Jerk For time: 1000 meter row/run, then 6 Rounds for Time 9 Front Squats 155/105# 9 Chest to Bar Pullups 9 KBS 2pd/1.5pd Homework: 6×6 Front Squat, across Tuesday 1RM Power Snatch With a Running Clock: 3 min AMRAP 3 Power Snatch 135/95# 20 Double Unders 4 min AMRAP 4 […]

Monday 6×6 Back Squat 8 min AMRAP 3-6-9-12… (add three reps each round) Power Cleans 135/95# Shuttle Run (2-4-6-8…) Homework: For time: 7-6-5-4-3-2-1 Muscle Ups 14-12-10-8-6-4-2 Burpee Box Jumps 24/20″ Tuesday 8×4 Back Squat “Jackie” 1000 meter Row 50 Thrusters 45# 30 pullups Cash Out: 20 Lateral Barbell Burpees Wednesday No Class – March On […]

Monday “Gallant” Run 1 mile with 20# medicine ball 60 burpee pullups Run 800 meters with 20# medicine ball 30 burpee pullups Run 400 meters with 20# medicine ball 15 burpee pullups Homework: 6×6 Front Squats Tuesday 15 min of choice skill work 20 min EMOM Odd: Run 200 meters Even: 10 Ring Dips Homework: […]

Tuesday 6×6 Back Squat, across 30-20-10 Chest-to-bar Pullups Thrusters 95/65# Homework: Work up to a heavy single OHS, Snatch Balance, and Snatch Wednesday Establish 1 RM Power Clean 3 Rounds for Time 10 Kettlebell Push Press 20/14 kg 10 Box Jump 30″/24″ 5 min Rest, then 100-80-60-40-20 Double Unders 25-20-15-10-5 Abmat Situps Thursday 8×4 Back […]

NOTE: This week we will be starting to post additional strength and gymnastics workouts that can be completed outside of class if you choose. Please understand that if a class is being conducted, you cannot be working on the additional programming. Members have the option to complete the strength work on the third floor in MacD, or in […]

Monday “Filthy 50” Box Jumps 24/20″ Jumping Pull-ups KBS 35/25# Walking Lunge Knee to Elbows Push Press 45/35# Hip Extensions Wall Balls 20/14# Burpees Double Unders Tuesday 15 min Choice Skill Work 10-9-8-7-6-5-4-3-2-1 Front Squat 155/105#, with 200m run between each Wednesday Establish 1 RM Jerk 15 min EMOM Min 1: 7 Push Jerks at […]