15 minute AMRAP:
250m ski
20 alternating DB snatch (10R/10L)
12 burpees over DB
L1: 15/10+
L2: 35/25+
L3: 50/35+
Rest 3 minutes
15 minute AMRAP:
250m row
20 front rack lunges (with bar)
12 pull-ups
L1: 45/35 (just the bar);
L2: 95/65
L3: 135/95
In teams of 2 or 3:
30 minute AMRAP:
400m run (together)
6 rope climbs
50 KB swings
100 air squats
L1: B/P; 2:1 ground to standing
L2: G/Y
L3: R/G
Accessory: banded glute bridge 3 x 10-12
18 minute AMRAP:
100m farmer carry
12 shoulder to overhead
15 calorie ski or 12 calorie echo bike
L1: 45/35; B/P
L2: 95/65; G/Y
L3: 135/95; R/G
For time:
1 mile run
50 toes to bar
30 hang squat cleans
L1: 45/35
L2: 115/85
L3: 155/105
3 x 10 single arm high pull per arm between sets
21*15*9*6*
Hang power snatch
Wallball (x2 = 42, 30, 18, 12)
*3/2 bar muscle ups
L1: 45/35+; 10 ring dips
L2: 75/55+;3/2 bar muscle ups
L3: 95/65+; 5/3 bar muscle ups
In teams of 2:
30 minute AMRAP:
4-way sled push across parking lot
30 back rack reverse lunges (30R/30L)
30 burpees over bar
30 thrusters
200m run (together)
L1: 45/35
L2: 95/65
L3: 115/85
12 minute EMOM:
Power snatch
+ Overhead squat
L1: 45/35
L2 & L3: Work up to a heavy complex over 12 minutes.
5 x 3 minute AMRAP:
15/12 calorie ski or 12/10 calorie echo bike
12 front squats
Max handstand push-ups
*score = total reps of HSPU
L1: 45/25; Max push-ups
L2: 95/65; Max handstand push-ups
L3: 135/95; Max deficit handstand push-ups
Yes, we are OPEN for the Thanksgiving and Black Friday holidays. Please note the special hours below.
We love drop-in athletes! To best serve all of our athletes and visitors, please note we accept reservations online only.
It's a super fast and easy sign-up on our drop-in page.
50-40-30-20-10
Double-unders
Sit-ups
As many calories as possible in 5 minutes.
Accessory: 3 x 15 banded tricep extension
18 minute AMRAP:
18 box jumps
15 calorie ski or row
12 deadlifts
9 push jerks
L1: 45/35
L2: 105/75
L3: 155/105