WOD

Strength: 5min EMOM of: 2 Back Squats (3sec pause at depth) 2 Strict Pull Ups Metcon: 5 Rounds of: 20 Back Squats…135/95 20 Strict Pull... Read More

3 Rounds of: 11min AMRAP of: 22cal Run 11 KB Swings…70/53 11 Push Ups 1min Rest 11min AMRAP of: 22cal Ski 11 Burpee Onto Plate... Read More

**NO CLASSES TODAY** We will be participating in the Unite for HER 5k. Please register HERE. When you register, select team KT Warriors. We will... Read More

**No Classes Saturday 9.21.19** **We will all be participating in the UNITE FOR HER 5k Run** **Please register at UniteforHER if you would also like... Read More

Strength: Take 10mins to accomplish the heaviest 30m sled push. Metcon: 2 Rounds of: 9min AMRAP of: 200m Sled Push…90/45 44 HSPU…45’s Remainder of 9min... Read More

Strength: 5min EMOM of: 2 Back Squats 2 DB Knees to Chest Metcon: 27…21…15…9 of: Back Squats…115/75 KB Swings…70/53 Toes to Bar For Time (15min... Read More

Strength: 5…3…1 of: Deadlift Chin Ups Metcon: 2 Rounds of: 8min AMRAP of: 21/15cal Bike 15 DB Hang Clean n Jerk…50/35’s 12 Burpee Onto Plate... Read More

Strength: Take 5mins to work up to a heavy Thruster. Then take 75% of that weight and attempt to complete 20 unbroken Thrusters. Metcon: 7... Read More

3 Rounds of: 3:20min AMRAP of Treadmill Cals :40sec Rest 3:20min AMRAP of Ski Cals :40sec Rest 3:20min AMRAP of Row Cals :40sec Rest 3:20min... Read More

11-1 of: Power Cleans…185/125 Bench Press…165/115 For Time