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

For Double unders today on every miss or break athletes switch, only one athlete works at a time. Every other movement, athlete may choose to break whenever they want but must switch athletes each time a break is taken. In addition 100Ms of running is added to a bank. For example if there are 4 breaks / switches on the back squats then 400M of running must be completed. The “running bank” must be emptied before the next movement is started. For Time Cash In 100 Double Unders * every miss or break partners must switch Then 100 Shoulder to Overhead (105/70) ** athletes must switch on each break ***add 100M to run bank 100 Back Squats(105/70) ** athletes must switch on each break ***add 100M to run bank 100 Toes Through Rings ** athletes must switch on each break ***add 100M to run bank  Read more

                            Each 3 minute round starts on the rower. Complete the needed distance then move to the kettlebell, and complete the swings. Once the KB swings are complete you’ll have to get through 7 burpees quick to earn som valuable rest time. Complete 6 Rounds and record your slowest In a 3 minute window Row 250M 10 Kettlebell Swings (53/35) 7 Burpees  Read more