February 12, 2023

***NO 6am CLASS 9.13.23*** OLYMPIC: 5min EMOM of: 2 Hang Squat Clean 1 Split Jerk (If you are comfortable with the technique and mobility work... Read More

STRENGTH: 5×3 Strict C2B Pull Up METCON: Every 4min for 20min: 9 Toes to Bar 7 Pull Ups 5 Chest to Bar Pull Ups 3... Read More

10 Rounds of: 15/12cal Ski 12 S DB Box Step Ups…20/24” 12 S DB Devils Press 12 S DB Hang Squat Cleans For Time (33min... Read More

JACKED: 18…16…14 of: Bench Press DB Shoulder Press Dips METCON: 3 Rounds of: 1:20min AMRAP of Bike Calories :40sec Rest 1:20min AMRAP of Row Calories... Read More

14min AMRAP of: 60 Calorie Row 50 Toes to Bar 40 Wall Balls…20/14…10/9 30 Power Cleans…135/95 20 Ring Muscle Ups For Total Reps *This workout... Read More

3 Rounds of: 21 Deadlifts…245/175 21 Deficit HSPU…(2)45’s For Time

OLYMPIC: 5×3 Front Squat (2sec pause at depth) 5×3 Clean High Pull 5×1 Clean n Jerk ENDURANCE: Every 2min for 36min: 1st 2min- 24/19cal Row... Read More