Take the beginning of class to pair up and each hit a moderate set of 5 thrusters. Don’t record this, we’re just prepping for the light thrusters in the WOD. Using a “you go I go” format alternate with your partner until you have both completed the 10-1 of thrusters and calories. Since calories are a shade harder to come by on the bike, bike users will be considered RX+ for this WOD. End with couch stretch today – 2 minutes per side – you’re gonna need it! Conditioning For Time In Teams of 2 10-1 Thrusters (95/65) Cal Row/BikeRead more

Let’s finish out the week with a nice chipper today. Find a pace and try to keep rest periods short. Scale bar muscle-ups to C2B pull-ups / ring muscle ups as needed. Conditioning  For Time 60 Cal Row 50 Kettlebell Swings 40 Pull-ups 30 Power Cleans (115/75) 20 Burpees 10 Bar Muscle – UpsRead more

For strength today, let’s hit some heavy front squats, go for a 3RM today! Stay tight, elbows up and explode out of the bottom. Our met-con looks familiar with a 21-15-9 scheme – moderate to heavy snatches and box jumps – go fast and hard today. Strength Front Squat 3RM Conditioning 21-15-9 Power Snatch (135/95) Box Jumps (24/20)  Read more

For the metcon today, start with your partner at one end of the gym with pair of KB, dumbells or plates. At the start of 3-2-1 GO, partner one will complete 3 burpees then grab the object and farmers carry to the end of the gym. Once at the end, complete 7 toes to bar (aim to go unbroken for the entire workout if proficient) then farmers carry back to the starting point. Alternate in this fashion for 18 minutes counting total rounds. Strength Take 15 minutes to find a Push Press 1RM Conditioning  In teams of 2 alternating rounds for 18 minutes 3 burpees 1 Farmers Carry(athlete’s choice) 7 Toes to Bar 1 Farmers CarryRead more

Mixing things up today, build up to your dead lift weight then tackle the AMRAP, scoring rounds and reps. Take time to break down and recover, then we’ll be hitting an 8 minute EMOM of rowing and air squats. Your score for the EMOM will be total air squats across the 4 rounds. AMRAP AMRAP in 12 Minutes 15 Wall Balls (20/14) 12 Dead lifts (225/155) 9 Bar Facing Burpees EMOM EMOM x 8 Row 10/8 Cal :40 B. ME Air squats :40Read more