Every 2:00 for 5 sets:
Power Snatch + 10 Overhead Squats
21-18-15-12-9-6-3 reps for time of:
Kettlebell Swing, heavy
Push-up
21-18-15-12-9-6-3 reps for time of:
Object Swing
1 arm object overhead squats
Push-up
*Class sign up is required.
Every 6:00 for 5 sets:
15 Wall-balls, 20/14-lbs.
12 Chest-to-Bar Pull-ups
9 Burpee Box Jump Overs, 24”/20”
Every 6:00 for 5 sets:
15 Object Thrusters
12 Object Rows
9 Burpee Over Object
*Class sign up is required.
Every 2:00 for 5 sets:
3 Deadlift
2 Hang Power Clean
1 Push Jerk
"DT"
Five rounds for time of:
Deadlift, 12 reps
Hang power clean, 9 reps
Push jerk, 6 reps
*155/105-lbs.
Five rounds for time of:
24 Object Deadlifts
18 Object Cleans
12 Object Push Presses
*Class sign up is required.
Rest Day
“Danny” You Go, I Go
Complete as many rounds in 30 minutes with a partner as you can of:
24/20 inch Box Jump, 30 reps
115/75 pound Push Press, 20 reps
30 Pull-ups
Complete as many rounds in 20 minutes as possible of:
30 Jumping Squats
20 Object Push Press
30 Object Rows
*Class sign up is required.
Every 12:00 for 3 sets:
Run 800m
30 Med-ball Cleans
20 Med-ball Sit-ups
Every 12:00 for 3 sets:
Run 800m
30 Object Cleans
20 Object Sit-ups
*Class sign up required.
0:00 - 10:00
Bent over Row, 10 reps
10:00 - 20:00
Deadlift, 5 reps
20:00 - 30:00
AMRAP of:
Row 200m
10 Toes to Bar
4 sets:
5 Minute AMRAP of:
5 Object Deadlift
5 Toes-to-Target
5 Object Rows, each arm
Rest 1 Minute
*Class sign up is required.
5 rounds for time of:
75 Double-unders
15 Power Cleans, 135/95-lbs.
15 Handstand Push-ups
5 rounds for time of:
75 Double-taps
15 Object Cleans
15 Pike Handstand Push-ups
*Class sign up is required.
0:00 - 10:00
Strict Press, 5 reps
10:00 - 20:00
Floor Press, 10 reps
20:00 - 30:00
AMRAP of:
Run 200m
10 Burpee Box Jump Overs
20 Minute AMRAP of:
400m Run
20 Object Presses
10 Burpee Object Jump Overs
*Class sign up is required.
3 sets, resting 1:1
15-12-9 reps for time of:
Thrusters, 95/65-lbs.
Pull-ups
3 sets, resting 1:1
15-12-9 reps for time of:
Object Thrusters
Push-ups
*Class sign up is required.
