Split Jerk: 3-3-3-1-1-1

Then

3 Rounds For Time:

10 Pullups
20 Knees to Elbows
30 Air Squats

“Cindy”

20 Minute AMRAP of:

5 Pullups
10 Pushups
15 Squats

I am sure you have heard us coaches in class telling people to “get lower” with their squats, “push all the way up to straight arms” with their pushups, as well as many other cues to finish the movement and… Read More

21-15-9 For Time:

Hang Cleans (95/65)
Weighted Situps (45/25)
Burpees
200m Run

Reps do not apply to the 20om run

Saturday Surprise!

“Squat a Ton and Run”

4 Rounds For Time:

Squat a ton (2000lbs)
400m run

A round of applause goes out to everyone who participated in the Nutrition Challenge for the past 6 weeks! This was not easy.  Tracking everything you eat and cleaning up your eating habits is harder than any workout you will… Read More

For Time:

21-18-15-12-9

Power Snatch (75/55)
Wall Ball (20/10)
KTE

For time:

400m Run
5 Clean and Jerk (155/95)
500m Row
5 Clean and Jerk (155/95)
120 Double Unders
5 Clean and Jerk (155/95)

20 Min AMRAP of:

30 Sec Handstand Hold
30 Sec Squat Hold
30 Sec L-Sit Hold
30 Sec Flexed Arm Hang