1 minute bike Then 30 second banded goblet squat hold 30 second hollow hold 30 second Superman hold 30 second active hang Then 3 rounds...

Warm up 1 minute row Then 3 rounds 10 push ups 10 sumo deadlifts high pulls 20/20 second side plank Strength Circuit-Avalanche 4 high...

Warm up 1 minute handstand hold Then 3 rounds 10 barbell thrusters 45/35 10 calorie row 10 v ups Strength Strict press-build a heavy 6...

Warm up 5-1 Deadlift Front squat Strict press Back squat Barbell row Strength Build a heavy 2 power cleans + 1 front squat 1 power clean...

Warm up 2 minute bike easy pace 1 minute plank 1 minute row easy pace 2 minute bike as fast as possible Strength circuit-Avalanche style...

Warm up 1 minute bike 20 second squat hold 20 second dead hang 10 squats 10 dead to active hangs Strength circuit 3 negative chin ups 6...

Warm up 1/4 mile run Then 20 second squat hold 20 second rkc plank hold Then 3 rounds 3 calorie ski 5 cal row 7 wall ball Conditioning...

Alright, final open wod 23.3 In 6 minutes 5 wall walks 50 double unders 15 snatches 95/65 5 wall walks 50 double unders 12 snatches...

Morning classes Cardio circuit Evening classes 23.3

AMRAP30 staggered IGOUGO 20/14 calorie row 15/12 calorie bike 1 minute swiss ball plank

Warm up 3 minutes of double under practice Then 3 rounds 5/5 windmills 5 inch worm push ups 5/5 single arm rows Conditioning ABAB-Rest 1...

The final Meathead Monday for a while Warm. Up 1 minute bike 1 minute row 1 minute ski Strength 1 3 rounds 1 back squat rx=heavy 2 10...

Morning classes will have a cardio circuit 7pm class will have 23.2

Warm up 3 rounds 40 seconds Double under practice 20 second rest 40 second hollow hold 20 second rest 40 second Superman hold 20 second...

Warm up 1 minute row 15 banded lat pull downs 15 banded face pulls 15 sec active hang 10 inch worm push ups Then 3x3 negatove pull ups...

MeatHead Monday Warm up 1 minute row 1 minute bike 1 minute burpees Then Bergenor warm up Strength 1 RX Heavy 4 weights 5 rounds 2...

AMRAP14 60 cal row 50 toes 2 bar 40 wall ball 20/14 30 cleans 135/95 20 ring muscle ups There are multiple scaling options, especially...

Cardio circuit

Morning classes 6, 745 and 830 Will do a cardio circuit Evening classes 5 and 7pm Will do Open Workout 23.1 No matter your level of...

Warm up Practice double unders for 5 minutes 10 Scap pull ups 10 Scap handstand push ups Then 3 rounds 3 negative pull ups 3 negative...