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


11Apr

Osmosis

Strength Training:
EMOM 10-
Level 1: 4 Ring Push-ups
Level 2: 2 Strict Pull-ups + 2 Ring/Box Dips
Level 3: 2 Ring Muscle-ups

Metabolic Conditioning:
For Time-
15 Strict Pull-ups
15 Box Dips
30 Overhead Squats (95/65)
40 Box HSPU
30 Overhead Squats (95/65)
2 Rope Climbs


10Apr

Juice Bomb

Strength Training:
3 Rounds-
10 Front Squats @ 65%

Metabolic Conditioning:
6 Rounds-
30 Air Squats
20 Dumbbell Hang Snatch (35/20)
10 Burpees
-Rest 60 seconds.