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Warm up 15 Min. to find Max Bench Press 15 Min. to find Max Back Squat 15 Min. AMRAP 12 Sumo Deadlift High Pull 65/95#  9 Front Squats 6 O/H Lunges (R+L=1) 100 Meter tire drag 45/75# 800 Meter run

Workout of the Day 15 Min. to find Max Snatch 15 Min. to find Max Push Press 21-15-9 Clean + Jerk Pull ups + 35 Double unders 400 Meter cool down jog

Workout of the Day Warm up 15 Min. to Find Max Clean 15 Min. to Find Max Front Squat 16 Min. AMRAP 2 Bar or Ring Muscle ups (5 C2B or strict pull ups, 8 Ring rows)  3 Burpees 35 Double unders 4 Min. of Rowing (picture provided by: Jennifer Cruz) 

Work of the Day Barbell warm up Clean tech. 15 Min. to Find Max Deadlift or max 5 reps 15 Min. To find Max  Strict Press  15 Min. EMOM 3 Power clean, front squat, push press, back squat, push press Bring Sally up

Warm up 11 Min AMRAP 25ft O/H Walking lunges with plate 35/55# 6 pull ups 3 burpees 15 Min EMOM 5 Hang Cleans 55/75# 50 Meter Sprint 500 Meter row

Workout of the Day A. 21-15-9 KB Snatch (R+L=1) +200 Meter sprint B. 4 Rounds 100 Meter tire drag 55/85# 15 American KB Swings 4 KB thrusters C. 6 Min EMOM 30 Double unders 3 Burpees D. 15 Cal row

A. Warm up Then, 5 x 3 O/H Squats (Med./ heavy) B. Bench Press 10 x 50% 10 x 60% 3 x 80% 3 x 85% 3 x 90% Russian Twist x 16 C. 3 Rounds 12 L-sit pull ups 9 weighted Ring dips 6 Power cleans 3 Strict press @90% D. 4 Min. EMOM Power clean, 2 H. P. …

Workout of the Day A. Warm up + 5 x 3 Position training: below knee, above knee, power position, Power clean B. Back Squat 10 x 50% 10 x 60% 3 x 80% 3 x 85% 3 x 90% Tricep Extension x 16 C. 16 Min. AMRAP 2 1 Snatch pull, 1 snatch @85% 4 Bar Muscle ups 6 Front …

Workout of the Day A. Warm up + Snatch complex 5 Min. EMOM 2 Haults below knee, snatch pull, P. snatch B. Deadlift Bicep curls x 16 C. 4 Rounds 9 Deadlift 6 H. Cleans 3 Push press @85% 400 Meter Run w/ sandbag D. 4 Min. Double under work: Max unbroken

10am class only Warm up followed by “Fatal 40” Wod