Blended  100 Jumping jacks 50 Squats 40 Leg hops 30 Burpees 40 Leg hops 50 Squats 100 Jumping jacks Rest 3:00, then – Accumulate 2:30 of hollow body holds using as many sets as needed. Do not count rest time. *Leg hops – Start in a high plank (on the palms of your hands),... READ MORE

  Blended  Strength: Back Squat – 4 x 10 ME / Metcon: Complete the following for time – 50 Sit-ups 30 DB / KB snatches L 20 Pullups 20 Man makers 20 Pullups 30 DB / KB snatches R 50 Situps   *There is a at home workout posted as well in case you cant make it : ) READ MORE

Intermediate Strength: Push press – 5 x 5 Muscular Endurance: 6 Rounds – 6 Pull-ups 8 Dips Metcon: 5 Rounds – 10 Bulgarian split squat / side 15 Wall ball 400 Meter run Beginner  Strength: Push press – 5 x 8 Muscular Endurance: 6 Rounds – 6 Inverted rows 8 Plyo box dips Metcon: 5... READ MORE

Intermediate Strength: Deadlift – 8 x 3 Muscular Endurance: 30 Reps – Turkish get up Metcon: 5 Rounds – 10 Narrow pushups 15 Squat thrusts 20 Mountain climbers Beginner  Strength: Deadlift – 8 x 5 Muscular Endurance: 40 Reps – ½ Turkish get up Metcon: 5 Rounds – 5 Narrow pushups... READ MORE

Intermediate Strength: Barbell snatch – 5 x 5 Muscular Endurance: 12 Minute AMRAP – Complete with a kettlebell in each hand 6 Power cleans 5 Front squats 4 Row Metcon: 4 Rounds – 10 Superman to hollow body * 2 second hold at each position Beginner  Strength: Barbell hang power... READ MORE

Intermediate Strength: Floor press – 6,6,5,5,4,4 (reps) Muscular Endurance: EMOM for 10 minutes 5 Thrusters Metcon: 15 Minute AMRAP – 5 Pullups 10 Lunges (5/side) 16 Windshield wipers Beginner  Strength: Floor press – 6,6,5,5,4,4 (reps) Muscular Endurance: EMOM for 10 minutes 8... READ MORE

Intermediate Strength: Back box squat – 5 x 8 ME / Metcon: Partner workout, 3 Rounds – You and your partner will move through five stations scoring as many reps as possible in the following movements: 60 seconds of Kettlebell swings 60 seconds of Rest 60 seconds of Push-ups... READ MORE

Intermediate Strength: Supinated barbell row – 8 x 3 Muscular Endurance: 12 Min AMRAP 10 Deadlift 5 Power clean 3 Push Jerk Metcon: 8 Rounds – Weighted bear crawl – 2 room lengths 10 Burpees Beginner  Strength: Supinated barbell row – 8 x 3 Muscular Endurance: 12 Min AMRAP 10... READ MORE

    Intermediate Strength: Walking kettlebell lunge – 5 x 5 Muscular Endurance: EMOM for 10 minutes – 5 Hang power snatch *50 – 60 % of your 1 rep max* Metcon: 5 Rounds – 15 Toes to bar 5 Max distance broad jump 2 Suicide sprints Beginner  Strength: Walking kettlebell... READ MORE

Intermediate Strength: Hang squat clean – 5 x 6 Muscular Endurance: 5 Rounds of – 15 Sec pullup hold 30 Sec handstand hold Metcon: 6 Rounds – 80 Jump ropes 20 Med ball slams 10 Diamond push-ups Beginner  Strength: Hang muscle clean – 5 x 6 Muscular Endurance: 5 Rounds of – 10 Sec... READ MORE