Friday night class is cancelled this week. Sorry for any inconvenience.   Sprints: Row and Bike 25/20 calories biked rest 1:00 20/16 calories biked rest 1:30 15/12 calories biked rest 2:00 30/24 calories rowed rest 1:30 20/16 calories rowed rest 1:00 10/8 calories rowed   For total sprint time   Conditioning: Complete as many rounds in...Read More

  Sprint Work: Partner up Assault Bike 15 seconds each* 30 seconds each 45 seconds each 60 seconds each …rest 1:00 from partner 2 finishing, and then go back down   For total calories *10 seconds to rotate each time   Strength: Shoulder Press 2-2-2-2-2-2-2-2-2-2* Find 2RM *Between each set of SP, perform (6/4) strict...Read More

  Sprint work: 100m Sprint Rest 90 seconds   7 rounds for time   Conditioning: Every minute on the minute, perform the following until failure: 2 Alternating DB Snatch (50/35)* 2 Burpees   For Score *Add 2 snatches per round. Burpees remain the same throughout.   Flexibility/Mobility: Side Straddle – 1:30/side Butterfly – 1:30 Elevated...Read More

  Sprint work: Run Sprints 200m, rest 1:00 400m, rest 2:00 600m, rest 3:00 400m, rest 2:00 200m   For total sprint time   Conditioning: Complete as many rounds and reps as possible in 7 minutes of: 10 Pull-ups 20 meters Burpee Broad Jumps 30 Single Unders   For Score   …rest 5 minutes, then…...Read More

  Sprint Work: Partner up, each partner rows each calorie count (m/f)* 20/16, 30/24, 40/32, 30/24, 20/16   For time *Partner A rows (20/16) calories, switches with Partner B who then rows (20/16) calories. Partner B then switches with A to row (30/24), etc.. Strength: Behind the Neck Jerk 2-2-2-2-1-1-1-1-1-1-1… For max load Start at...Read More

  Sprint Work: Partner up, each partner runs each distance* 200m, 300m, 400m, 300m, 200m   For time *Partner A runs 200m, switches with Partner B who then runs 200m. Partner B then switches with A to run 300m, etc..   Strength: Clean ⇒ Hang Clean ⇒ Jerk 1-rep max   Conditioning: 10/8 Calories Rowed...Read More

Online Judges Course: Click HERE   Sprint Work: Partner up, each partner rows each distance* 100m, 300m, 500m, 300m, 100m   For time *Partner A rows 100m, switches with Partner B who then rows 100m. Partner B then switches with A to row 300m, etc..   Conditioning: Every 90 seconds, perform 1 round of*: 1...Read More

Online Judges Course: Click HERE   Conditioning: “3-2-1 Time!” As a 3-person team, perform equal work for time of: Row 3000m   …rest 3 minutes, then… Partner up, and then perform 4 rounds for time, alternating exercises, of: 300m Run 15 GHD Sit-ups 15 Ring Dips   …rest 2 minutes, then… As individuals, perform 4...Read More

Online Judges Course: Click HERE   Skill: 3-person team Bike for Calories 50 seconds on, 10 second switch 12 rounds for total calories   Conditioning: Every three minutes, for 12 minutes perform: Calories Rowed (15/12) 30 Double Unders 10 Hollow rocks 20 High-Lows*   For Quality and Time* *High-Lows start in the up push-up plank....Read More

Online Judges Course: Click HERE Skill: Jump Rope 10 rounds of: 20 seconds Max Double Unders 40 seconds rest   For score   Strength & Conditioning: Every 90 seconds perform 1 cycle of*: 1 Deadlifts 1 Power Clean 1 Hang Squat Clean 1 Jerk   For max load * Start at (95/63). Each round add...Read More