No 6:00 pm class today. Sorry for the inconvenience

A:  Mobilize

“The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats
Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.


A:  E2MOM for 14min (7 sets)

Squat clean + front squat + jerk.

Work to something heavy for the day


B:  10,9,8,7,6,5,4,3,2,1

Hang clean 95/65

S2OH 95/65

Bar jump overs (exactly what it sounds like – jump off of 2 feet over bar landing on 2 feet)


A:  3 sets of Deadlift x 4-5 reps immediately followed by kb swing x 10 reps @ heavy.

Rest 3 min between sets


B:  8 min amrap

32 double unders

16 renegade rows (8/arm) kb/db

8 ring dips (sub regular dips)


A:  Partner “Isabelle”

60 snatches for time 135/95. Break up reps however desired



B:  Alternate rounds with a partner until you’ve both completed 5 rounds (10 rounds total)

15 wall ball

10 toes to bar

5 Burpee box jump over 24/20


A:  4 sets

8/arm alternating single arm kb/db push press

Rest :45

8/arm alternating single arm kb/db bent over row

Rest :45

B:  EMOM x 24

8 Thrusters 95/65

10/8 Cal Row

8 SDHP 95/65

10/8 Burpees

*this is meant to be aerobic in nature. Your heart rate should be elevated for a longer period of time, but not at red-line. Alternate movements each minute (6 rounds total). Your reps should never take longer than :30 each minute – if they do, scale to the number that you can complete in the :30.

NO, intervals are NOT going away



Back Squat x 6 @ 30X1

:45 Front Plank

30X1 is your tempo. 3 count down, 0 count at the bottom, X (at your pace) back up, 1 count pause at the top


B:  For Time

20 Hang Snatch 95/65

20 Push-ups (hr)

100m run

15 Hang Snatch

15 Pushup

200m run

10 Hang Snatch

10 pushups

300m run

5 Hang Snatch

5 pushups

400m run