Friday – 102116

A. Gymnastics Skills

B. Split Jerk – Heavy Single

C. Conditioninginginginging

Overhead Walking Lunges 



1 minute of the following for a total of 4 rounds

Box jumps 24/20
Kettlebell Swings 53/35
Hand Release Pushups
Alternating Dumbbell Snatches






Fight gone bad style x 4 rounds

Box …Read More

Wednesday – 101916

A. Gymnastics Skills Warm Up

B. For time:

200 Double Unders

50 Handstand Push Ups

25 Hang Power Cleans (205/135)


A. 10 x 50m (each) partner banded sprints. Partner A sprints to corner while Partner B holds band. Switch at corner and return until each …Read More

Monday – 101716


1RM Squat, 1RM Press, 1RM Deadlift

Yes. All three lifts.

Classes will be rolling format in the evening meaning show up anytime between 5:30pm – 8:30pm (gym …Read More


A. Gymnastics warmup

B. Every 4 minutes, for 5 rounds: 200m run , 10 Fronts Squats (155/105) 10 shoulder 2 overhead

Thursday – 101316

A. Max Height Box Jump

B. 10 Min AMRAP Ladder:

3 x BJ (30/24)
3 x KB Swing (70/53)

Keep increasing by 3 – 3/3, 6/6, 9/9, etc…


A. Gymnastics warmup

B. Bench Press – 20RM

C. 500m row for time

Tuesday – 101116

5rds for time:

800m Run
30 x Burpees
15 x Hang Power Snatch (75/55)

The above is Rx, the scaled option is 3rds.


A. Gymnastics warmup

B. Backsquat – 20RM

C. Tabata mashup – Pushup + Situp