Warm-up: 200m run then 3rds of: 30sec HS Hold 6 Thruster (45/35) 6 Good Morning Strength: Push Press 4 @ 75/80/85% WOD: “Grace” 30 Clean & Jerks (135/95) Finish: 3 sets of: 10 Standing Side Crunches w KB 10 Shoulder Pro/RetractRead More

Warm-up: 200m run then 1rd of: 10 Push-up to Spiderman 10 Reverse Burpee 10 False Grip Ring Row SKILL EMOM x 12 1) 6-8 Strict Pull-ups (No bands. Work on negatives or isometric holds.) or 3-4 MU 2) 30-40 DU (No singles, practice DU attempts) 3) 3-4 TGU (each) WOD: 3rds 300m Run 15 Pull-up […]Read More

200m run then Barbell Warm-up Oly: Every 2min x 16min Snatch Pull + Snatch from 2” below the knee + Snatch (Keep these light and efficient, focusing on proper positioning and technique.) Strength: Every 3min for 15min Back Squat 5@70%, 5@80%, 3@85%, 2@90% 1@100-101% Finish: 3 sets of: 25 Banded Hamstring Curls (blue band) 2x […]Read More

Reminder: Tonight is the Ladies Only WOD & Wine Night. Arrive at 6pm. Partner workout begins at 6:30pm. No experience necessary. Drinks and food to follow at lululemon athletica on Park Ave. Warm-up: 200m run then 2rds of: 10 OH Plate Step-up 10 False Grip Ring Row 10 Hollow Rock Strength: Front Squat 4@70/80%, 2@90/95% […]Read More

Mobility: Shoulders Skill: Pull-up Progressions EMOM x 10 Even- Single Arm KB Row x 5 each Odd- Strict T2B x 5 @ 3111 WOD: 5 sets of 750m Row Rest 1:1 Work on technique & efficiency. Time is not the priority today.Read More

Warm-up: 200m run then 3rds of: 30sec HS Hold 6 Thruster (45/35) Strength: Push Press 6@65/75/80% Chosen Challenge 2 Rx- 5rds 400m Run 20 Wall Ball (20/14) 10 Burpee Scaled- 4rds 400m run 20 Wall Ball (14/10) 10 Burpee Kids/Teens- 4rds 200m run 15 Wall Ball 10 BurpeeRead More

Warm-up: 200m run then 2rds of: 10 Good Morning (45/35) 10 Shoulder Pro/Retract 10 Hollow Rock EMOM x 12 1- Barbell Hip Thruster x 8 (heavy as possible. 225/155 or more) 2- Barbell Row x 6-8 (heavy) 3- Rope Climb x 2-3 (legless if possible) WOD: 500m Row 30 Pull-up 20 Deadlift (185/135) 15 C2B […]Read More

Warm-up: 200m run then 3rds of: 6 Push-up to Spiderman 10 OHS 10 Glute Bridge Strength: Back Squat 6@70/80%, 3@90%, 2@95% WOD: Every 2min for 24min (6 sets each) Station 1- High Hang Clean + Hang Clean + Jerk Station 2- 6 Strict HSPU + 30 DURead More

Warm-up: 200m run, then 2rds of: 10 Glute Bridge w/ kick out 6 Push-up to Spiderman Strength: Front Squat 6@65%, 4@75%, 2@85%, 2@90% *Super-set with 6 KB Row each arm (heavy) 10min AMRAP 8 Push-up 10 T2B 12 Ball Slam (25/15) 14 Lunges with ball Finish: 3 sets 15-20 Wrist Curls (45/35)Read More