WOD

Back Squat 6-6-6 Use the heaviest weight you can for each set.Rest as needed between sets. –then– The Chief Max rounds in 3 minutes of:... Read More

Alt EMOM 10 mins: Front Squats and Handstand Push-ups Every 1 min for 10 mins, alternating between: 3 Front Squats 10 Handstand Push-ups –then– Snatch... Read More

9 & 10am Partner WOD 3 RFT: Dumbbell Hang Squat Cleans, Burpees and 600 m 3 rounds for time of: 50 Dumbbell Hang Squat Cleans... Read More

AMReps 8 mins: Power Snatches, Toes-to-bars, Power Snatches, 11 and more As many reps as possible in 8 mins of:  3 Power Snatches, 115/80 lbs ... Read More

“Tabata” – Row/Erg/Assault Bike (calories)/Burpee : 8 x 20 secs / 10 secs Row/Erg/Assault Bike (calories)/Burpee   The Tabata interval is 20 secs of work... Read More

Bench Press 10-10-10   Use the heaviest weight you can for each set.  Rest as needed between sets. –then– 2 RFT: Thrusters, Pull-ups, Wall Balls... Read More

3 RFT: Double Unders, Row Calories and Deadlifts 3 rounds for time of:  60 Double Unders  30 Row Calories  15 Deadlifts, 245/165 lbs

Chipper: Overhead Squats, Chest-to-bar Pull-ups, Squat Snatches,  and 5more For time:  15 Overhead Squats, 95/65 lbs  15 Chest-to-bar Pull-ups  15 Squat Snatches, 95/65 lbs  15... Read More

Rest Day & Open Gym

9 & 10am Partner WOD No minimum work requirement. AMRAP 25 mins: 1 Power Clean + 3 Front Squat + 1 Jerks, Toes-to-bars and Bar... Read More