Warm up: 


Row synchro calories 

Synchro thrusters 45/35

A. Class

B. Same sex pairs

21-15-9 synchro burpee box jumps 24/20

12/7-9/5-6/3 synchro ring muscle up

C. Front Squat

3×3 same weight across

Then 100 Russian KB swings 70/53 in as few sets as possible.

D. 10 round for quality 

5 Strict toes to bar w/:02-:03 lower

10 hip extensions 

Friday June 7, 2019

Goals change but one thing that stays the same; hard work pays off. So, no matter your goal, Friday is a chance for you to put in work. Maybe every bit of momentum is in the wrong direction. So what? Just start… You don’t have to be great to start but you do have to start to be great.


30 min AMRAP

Teams of 4

Run 200m

Deficit Deadlifts 225/155

DB Thrusters 50/35s

40′ Bear Crawl

Teams will accumulate reps of Deficit Deads, Thrusters and Bear Crawl Lengths and rotate relay style after the runner returns from the 200m.


Thursday June 6, 2019

A great break in the heat! Come do a fun partner style workout or get a great sweat session in at IM30! Also, get your kids signed up!


Skill: Narrow Grip Bench Press

4 sets of 8

Partner Workout: 18 min AMRAP 

Row 1000 m

80 wallballs 20/14

60 handstand push-ups 

40 synchro plate ground to ovhd


15 min AMRAP 

15 empty bar back squats 

15 box jumps 

15 cal row<…

Read More


warm up: athletes choice

A. In place of class w a partner

72 synchro ttb
Hsw 200’(switch every 20’)
64 back Squats 225/155
Hsw 200’(switch every 20’)
56 burpee box jump overs(switch every 8)

B. Practice legless rope climbs and atlas stones

C. Weakness

Wednesday June 5, 2019



Strict Pull Up


between sets add in some banded/hip circle side walking

(for you American Ninja Warriors out there… Try weighted pull-ups by holding a dumbbell between your feet or using a band around the waist and through a kettlebell)

Workout: Girls go as written/guys reverse order

40/30 cal Bike

40 toes to bar

40 box jump overs 24/20

40 Power Snatch 75/55



12 Min Emom

Min 1: 12/9 cal row

Min 2: 8 db clusters

Min 3: 10 V-ups+10 Russian Twists

Rest 12:00-15:00


9 min emom

Min 1: Run 200 m

Min 2: :40 wall sit

Min 3:…

Read More