Rip The Grip

Metabolic Conditioning:
Accumulate 8 minutes in a Dead Hang.
-Every time you drop from the bar, perform 10 burpees.

Functional Body Building:
4 Rounds-
10 Good Mornings
10 Dumbbell Bench Press

5 Rounds-
AMRAP 4 Minutes:
7 Hang Power Cleans (95/65)
11 Sit-ups
24 Walking Lunges
-Rest 90 seconds.


Oh My Quad!

Strength Training:
EMOM 8 Minutes-
3 Back Squats
*Build to a heavy triple.

Metabolic Conditioning:
4 Rounds-
20 Dumbbell Hang Clean & Jerks (35/20)
20 Burpees

Strict “Cindy”
AMRAP 20 Minutes-
5 Strict Pull-ups
10 Push-ups
15 Air Squats

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.