Start the day with some heavy back squat work, build up to a heavy 3 rep for the day. Our met-con has dual rep schemes both descending. Dead lifts should be moderate – aim to go unbroken or 2 sets per round. Keep the push-ups legit with range of motion, and scale volume if needed. Strength Back Squat Take 15 minutes to build to a heavy 3 rep for the day Conditioning 12-9-6-3 Dead lifts (225/155) Toes to Bar 24-18-12-6 Push-upsRead more

Today we’ve got a longer engine workout with two cardio components sandwiching a gymnastics movement. Scale HSPU by volume or to pike push-ups / wall walks. Once the workout ends at the 20 minute mark you’ll have one minute to prepare for a max effort round of burpees. How many can you do when you’re already smoked? AMRAP in 20 minutes Run 200M 30 Double Unders 10 Handstand Push-ups at the 21:00 AMRAP in 1 minute BurpeesRead more

During the first segment of class, take about 10 minutes to hit some heavy weight in the thruster. For today’s workout we’ll be hitting one of our new “House Metcons”. Scaling the thruster weight is critical to this workout. It can not be stressed enough that the thruster weight needs to be HEAVY. Going unbroken should not be physically possible unless you are RX’ing. This means that if a woman scales to 75 and goes unbroken, the weight was significantly too light. Better to have gone with 85# and did two quick sets of 4 reps. This workout is an all out sprint and should leave you devastated (in a fun healthy way of course). All classes will use counters for the workout. Take 10 minutes to find a moderate 2 rep Thruster “Hungarters Challenge” For Time 8-6-4-2 Thrusters (135/95) lateral burpees over bar Time cap 5 minutesRead more

Lots of volume in this workout today, consider scaling number of rounds or reps for each movement to maintain intensity. 9 Rounds for Time 11 Pull-ups 9 Hang Power Cleans (95/65) 11 Wall Balls (20/14) *cap 35 minutesRead more

EMOM Sunday emom x 24 a. 7 burpee box jump overs (24/20) b. KB waiters carry 2x gym length (70/53) c. 7 front squats (rack) (65% 1rm) d. Assault Bike Calories (10/8)Read more