Strength Training:
EMOM 10-
1 Power Clean
1 Hang Squat Clean
1 Jerk
*Build across sets.

Metabolic Conditioning:
4 Rounds-
8 Deadlifts (155/105)
10 HSPU
12 Lateral Burpee Over Bar


Aerobic Conditioning:
4 Rounds-
300m Row
50m Single Arm Farmers Carry

Metabolic Conditioning:
AMRAP 10-
12 Dumbbell Overhead Squats (50/35)
20 Pull-ups
24 Double Unders


18Mar

Evolve

Strength Training:
EMOM 8-
3 Strict Press
*Build to a heavy triple.

Metabolic Conditioning:
8 Rounds-
7 Box Jumps (24”/20”)
11 Push-ups
16 Sit-ups


Core & Cardio @ 8AM
A HIIT-like sweat sesh geared toward improving core strength and cardiovascular endurance.
If you’ve got those cold winter cardio blues, this class is for you!

Whiteboard WOD @ 9AM
Still a surprise, still sure to kick you in the pants.

Spartan SGX @ 10AM
Because there is no off-season.


Teams of 2.
For Time-
60 Dumbbell Goblet Squats (50/35)
60 Burpees
60 Sit-ups
60 Burpees
60 Ring Push-ups
60 Burpees
60 Dumbbell Overhead Walking Lunge (50/35)

*Dumbbell can never touch the ground.