Heads Up: Sundays class has moved to 9:00am instead of 10:00am for the summer.


5 Rounds for time of:  
400m Run  
15 Overhead Squats, 95# / 65#

Heads Up: Sundays class has moved to 9:00am instead of 10:00am for the summer.

AMRAP 4:
27 Hang Power Cleans (95/65)
27 Burpees Over Rower
27/21 Calorie Row

Rest 4 Minutes

 21 Hang Power Cleans (115/85)
21 Burpees Over Rower
21/15 Calorie Row

Rest 4 Minutes

15 Hang Power Cleans (135/95)
15 Burpees Over Rower
15/12 Calorie Row

Heads Up: Sundays class has moved to 9:00am instead of 10:00am for the summer.

Front Squat (Pause Front Squat + Front Squat)Build to a heavy
1x :02 Pause Front Squat + 1x Front Squat

For Time:
1000m Run
50 Thrusters (45/35)
30 Pull Ups

Heads Up: Sundays class is now moving to 9:00am instead of 10:00am for the summer starting this weekend 6/23

4 Rounds for time:
500 Meter Row
35 AbMat Sit-ups
20 Kettlebell Swings (70/53)

Heads Up: Sundays class is now moving to 9:00am instead of 10:00am for the summer starting this weekend 6/23.


Teams of 3
AMRAP 30:
12/9 Calorie Assault Bike
10 Medicine Ball Squat Jumps (30/20)
5 Power Clean and Jerks

1st 6 Rounds: 95/65
2nd 6 Rounds: 115/85
3rd 6 Rounds: 135/95
4th 6 Rounds: 155/105

Partners cycle through full rounds, one at a time. Weights climb after each partner has gone through twice (6 rounds).

For Time:
1 Mile Run
50 Dumbbell Snatches (50/35)
400 Meter Weighted Run (50/35)
30 Burpee Box Jumps (24/20)
20 Bar Muscle Ups

Class Divides Into 2 Teams:
3 Rounds:
Team 1: Row Calories (Team Score)
Team 2: 400 Meter Prowler Push

Teams switch when prowler gets back. 1 prowler for every 3 athletes.

Build to a Heavy Complex:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats

AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches

Barbell: 115/85 (M 85/60)

3 Minute Assault Bike for Max Cals (Calories)

Rest 5 Minutes, Then…

Helen 3 Rounds for time of:  
400m Run  
21 Kettlebell Swings, 53# / 35#  
12 Pull-ups

Teams of 3 (For Time | 30 Minute Cap)
800 Meter Weighted Run (50/35)
75 Box Jump Overs (24/20)
50 Clean and Jerks (135/95)
15 Rope Climbs
50 Clean and Jerks (135/95)
75 Box Jump Overs (24/20)
800 Meter Wreck Bag/Odd Object Run (50/35)