AMRAP in 15 minutes of: 3 power cleans (60% 1RM) 5 strict pull ups 3 power cleans (60% 1RM) 10 push ups 3 power cleans (60% 1RM) 15 air squats WOD Notes: Your goal should…

Complete 5 rounds of 30 seconds on, 30 seconds off of: Pendlay rows (135/85#) Lateral burpee box jumps (24/20") Thrusters (135/85#) Record total reps. WOD Notes: Pick a thruster weight that will allow you to…

Complete 3 rounds of 45 sec on, 15 sec off of: DB snatch (70/50#) Russian twist (45/25#) Shuttle run Supine ring pull up Box jump (30/24") 1 min rest between rounds Schedule Notes: There is…

EMOM for 16 minutes, alternating between: 10 thrusters (115/75#) on the even minutes 8 burpees over the barbell on the odd minutes WOD Notes:  Pick a weight for the thruster that allows you to go…

AMRAP in 15 minutes of: 5 shoulder to overhead (185/115#, NTE 75% 1RM) 7 strict pull ups 9 front squats (185/115#) Schedule Notes: We previously cancelled the Sunday 10:00am class, for the next 3 weeks,…

Complete 9 rounds for time of: 5 DB thrusters (50/35#) right hand 5 DB thrusters (50/35#) left hand 5 strict chin ups 5 burpees Community Notes: Happy Birthday Mohyeed and Jen N! Schedule Notes:  The…

Complete 5 rounds on alternating minutes of: 7 thrusters (135/95#) then max chin ups 30 Russian twists (45/25#) then pillar hold WOD Notes: This workout will take a total of 10 minutes. The thruster should be heavy but…

Complete 3 rounds of: 1 min one-arm DB thruster (50/35#) 1 min rest 1 min toes to bar 1 min rest 1 min DB snatch (50/35#) 1 min rest 1 min row (for calories) 1 min rest…

Take 10 minutes to find your max hang power snatch Then Complete 15-10-5 reps for time of: Hang power snatch (135/95#, NTE 75%) Box jumps (24/20″) Strict pull ups WOD Notes: Athletes with shoulder issues…

Complete 6 rounds for max reps of: 30 seconds deadlifts (60% 1RM) 30 seconds rest 30 seconds burpees 30 seconds rest WOD Notes: This is a lot of deadlifts at a heavy weight. The percentage…