Strength Training:
3 Rounds-
8 Barbell Good Mornings (3 second negative)
25′ Kettle-bell Death March

Metabolic Conditioning:
5 Rounds-
12 Air Squats w/ DB on left shoulder (35/20)
10 Knees-to-Elbow
12 Air Squats w/ DB on right shoulder (35/20)
10 Pull-ups
-Rest 60 seconds.


15Apr

Globe

Strength Training:
3 Rounds-
10 Single Arm Dumbbell Strict Press
5 Strict Pull-ups (3 second negative)

Metabolic Conditioning:
AMRAP 12-
12 Burpees
12 Snatch (55/35)


Core & Cardio @ 8AM
A HIIT-like sweat sesh geared toward improving core strength and cardiovascular endurance.

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

Spartan SGX @ 10AM
Because it’s race season!


Teams of 2.
3 Rounds-
10 Barbell Complex (75/55)
20 Knee-to-Elbows
20 Bar Facing Burpees
400m Run together

*Barbell complex is:
1 Squat Clean
1 Lunge per leg
1 Thruster


Strength Training:
5 Rounds-
5 Strict Press @ 75%

Metabolic Conditioning:
10-9-8-7-6-5-4-3-2-1
Deadlifts (95/65)
Push-ups