Each cycle starts with a calorie row buy in, once that is complete – AMRAP the remaining movements in the remainder of your 3 minute window. Once the 3 minutes are up, rest 3 minutes before starting again. Count your total completed rounds across the 5 sets as well as the total extra reps as your score today. * Back squats come from the ground for RX 3 minutes on 3 minutes off 5 Rounds Row 20/16 Calories 10 Back Squats (115/75) 10 Sit-ups 10 Dead lifts (115/75) 10 Kettlebell SwingsRead more

This is our last week of training before we retest the 1RM Squat Clean. This complex will allow you to train the 3 segments of the lift as individual components. Its placed within a 90 second window to maintain structure while still giving you time to add weight as needed. For each lift that you make successfully (looks good, feels good) you may increase the weight by 5-15 pounds. Start at about 60% and record your heaviest. Every 90 Seconds for 15:00 Clean Pull + Hang Squat Clean + Front Squat Conditioning AMRAP in 10 Minutes 30 Double Unders 6 Hang Power Cleans (155/105) 8 Pull-upsRead more

Start out with some heavy back squat doubles today. Our met-con is in “death by” format. Treat this like an EMOM adding one rep for each subsequent minute. Aim to get at least to minute 10. Strength Back Squat 2,2,2,2,2 Conditioning Death by Clean and Jerk (135/95)    Read more

Big Chipper Saturday! Alternate at will with your partner working one at a time. DB snatches must be done using alternating arms R,L,R,L etc In Teams of 2 2 Rounds for Time 50 Dead lifts (185/125) 75 Box Jumps (24/20) 50 Toes To Bar 75 Dumbbell Snatches (50/35)Read more

Set up anywhere in the gym with at least one partner. You’ll need a rower and a barbell loaded for thrusters. Complete 5 intervals of this triplet resting as needed between rounds. Your score is your slowest round. Rest and recover then with whatever you have left, hit this cash out…can you go unbroken? 5 Intervals 7 Thrusters (95/65) 7 Bar Facing Burpees Row 12/10 Calories Complete 5 intervals resting as needed between each to ensure maximum effort. Cash Out For Time 30 Kettlebell Swings (53/35) 30 Wall Balls (20/14)Read more