We made it! It has been a touch 12 weeks but we have officially completed the Strength Cycle! Now we will take about a week or so off from any heavy squats, presses and deadlifts. Our bodies need some time to recover from all of our hard work. We will start testing each of the 4 lifts slowly over the course of a few weeks. Until then, lets have some fun working on some skills, barbell cycling, conditioning and more!

New This Week- You will notice with the programming there is now a "GOAL". Posting the goal for the workout will hopefully provide you with a better idea of what the purpose of that workout is and help you to strategize for success. The purpose of each workout is not always to "Lift Heavy Shit". To have a well balanced fitness program we need to have a variety of workouts with different goals. Coaches will be reviewing the goal for each workout when you arrive for the WOD. If you have any questions about the goal or how to better achieve it, the coach will be right there to assist you :)


AMRAP 9min.
15 Wall Ball  20/14
10 T2B
5 Clean & Jerk 135/95
AMRAP 9min.
15 Wall Balls
10 T2B
5 P Snatch 135/95lbs

No Rest Between AMRAPs

GOAL- Just Keep Moving. Wt. should NOT be extremely heavy. Barbell movements should be unbroken most of the rounds. 


Skill work:
Accumulate 3 mins of L-sit sit

Followed by:
3min Max DU                                                                                                      

GOAL- DU practice. Work on trying to stay relaxed and keep your chest up. 

For Time:
40 Abmat Sit Ups
20 Push Ups
10 Bar MU
20 Push Ups
40 Abmat Sit Ups          

GOAL- Time to move. This should be a sprint. 


Power snatch
3 min EMOM:
10 reps @ 35% of 1RM
3 min EMOM:
8 reps @ 45%
3 min EMOM
6 reps @ 55%
3 min EMOM:
4 reps @ 65%
*1 min rest between EMOM

GOAL- Barbell cycling with good form. Don't rush it. 

3 RNFT, choose weights for quality:
10 DB Walking Lunge
10 Seated Banded Row
45 Sec. Pank Hold


For Time
1,000m Row
800m Run
60 Air Squats
40 Burpees

GOAL- Pick a pace you can stick with. 


Work up to a heavy single                                        

GOAL- Speed getting under the bar.

8 min EMOM:
Min 1: 3 Wall Walks
Min 2: 30 DU + Max reps OH Walking Lunge 75/55    

GOAL- Wall Walks complete within 30sec., DU complete within 30sec. 


Partner WOD

200m Sprint
15 Box Jumps  24/20
3 Rope Climbs
Alt. Rounds With Partner

GOAL- Go all out each round. You get to rest while your partner completes their round. 


30/30  3rnds Each Stations

Cal Row

Sleg Drag

Battle Ropes

SA DB Snatch

GOAL- Work hard for 30sec. then rest 30sec. Sled & Snatch wt. should be on the lighter side.