Thursday, January 24th

A) 20:00 Working on HSW/Handstands

B) 12:00 AMRAP:
2 Bar Muscle-Up
5 Strict HSPU
8 Pistol ea

Wednesday, January 23rd

A) Overhead Squat:
2×3 @ 65%
2×3 @ 70%
1×10 @ 50%

B) 3 Rounds For Time:
10 Clean & Jerk
10 Burpee Box Jump Over
10 Pull-up/Ring-Row

Tuesday, January 22nd

A) Deadlift:
5×3
Start 1st set at 75% 1RM and build.

B) 21-15-9:
Snatch (115/75)
T2B/K2C

Monday, January 21st

A1) SA KB Squat Hold:
3x:20 ea arm

A2) Power Snatch:
3×3

B) 18:00 AMRAP:
50 Wallballs
150 Du/SU
50 Burpee to a Plate

Saturday, January 19th

No Classes today. We are hosting Last Best Pace Throwdown. Heats for this beginner and intermediate team competition start at 9am and we will finish up around 3pm. Come by and cheer on these athletes as they challenge themselves across 3 workouts!

Friday, January 18th

Reminder No Classes on Saturday, January 19th. Come cheer on the teams in the Last Best Pace Throwdown Beginner and Intermediate Competition.

A) Back Squat:
4×8

Athletes competing tomorrow need to stay below 60% 1RM

B) 15:00 AMRAP with partner:
Row for Meters

Switch every :90

Thursday, January 17th

Reminder No Classes on Saturday, January 19th. Come cheer on the teams in the Last Best Pace Throwdown Beginner and Intermediate Competition.

A) 14:00 AMRAP:
10 Stadler Leg lift
10 Ring Support Swing
10 Strict T2B/K2C

B)14:00 AMRAP:
3-5 Strict Ring Muscle-up
50ft HSW/20 Shoulder Tap
20 Alt Pistol
:30 Hollow Hold”

Tuesday, January 15th

A) Snatch:
15:00 to find 1RM Snatch

B) For Time:
40 Box Jump-Over (24/20)
40 Pull-ups
40 Wall Balls
40 T2B

Monday, January 14th

A) Overhead Squat:
15:00 to find 1RM

B) 4:00 AMRAP:
30 Thrusters (95/65)
ME Cals on Rower

*Rest 2:00*

6:00 AMRAP:
10 KB Deadlift
10 KB FR Walking Lunge
25 Du/50 SU