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  • Thursday – 051117

    Strength Push Jerk Find your 5 rep max. Compare to 032116. Workout of the Day AMRAP in 20 minutes: 100 double-unders 75 kettlebell swings (53/35) 50 pistols (total, 25 each leg) 25…

  • Wednesday – 031517

    Strength Push Jerk Find your 1 rep max. You have 15 minutes to establish a 1 RM push jerk. After the 15 minutes, we will move directly into 10 minute EMOM in…

  • Wednesday – 122816

    Workout of the Day 10-9-8-7-6-5-4-3-2-1 Overhead squats (135/93) Perform 40 double-unders after every set of overhead squats This workout is capped at 20 minutes. Do the math on how many reps it…

  • Tuesday – 092716

    Strength/Barbell Conditioning 9 hang power cleans 6 front squats 3 push jerks If you were here last Thursday and did the complex, you will, AFTER WARMING UP, perform 3 rounds of the…

  • Thursday – 092216

    Strength/Barbell Conditioning Go as heavy as possible for one UNBROKEN round of 9 hang power cleans 6 front squats 3 push jerks Workout of the Day AMRAP in 18 minutes of 200…

  • Thursday – 081816

    Olympic Clean deadlift to power position + 2 position power clean + 2 push jerks Workout of the Day In 16 minutes: Row 1000 meters. Then in remaining time, perform AMRAP of…

  • Friday – 061016

    Warm-up/Injury Prevention As a class, run 800 meters then 3 rounds NOT for time: 8 Good mornings with empty barbell 8 Single arm alternating bent over kettlebell row (8 each arm, 1…