WARHEADS 40-30-20-10 Push Ups Calorie Row STRENGTH Snatch

AIRHEADS EXTREME 12 minute EMOM (Every Minute on the Minute) 3 Sets Minute 1: 12 Burpee to 6’ target Minute 2: 10 Air Squats + 50’...

6:30 am Class SPLAT - Teams of 3 10 min AMRAP 20 OHS 115/85 20 pull-ups -1 partner is always running 400m -Rest 5 min- 10 min AMRAP 10...

Choices today! 1 THIS IS THE KINGDOM 4 Sets: 5 Wall Walks 10 Handstand Push Ups 15 Pull Ups 20 Toes to Bar -Rest 3 Minutes b/t sets- -OR-...

"FOREVER YHWH" 12 Sets (1 Set Every 1:15) 50 Double Under Odd Sets: 5 Power Snatches (115/80) Even Sets: 6 Power Clean and Jerks (115/80)...

WATER IS WILD 4 Sets: (1 set every 8 minutes) 200m Run 10 Dumbbell Box Step Overs (1x50/35) (24”/20”) 35 AbMAt Sit Ups or 20 GHD Sit Ups...

AMRAP 5 Minutes 10 Single Arm Dumbbell Push Press (Left arm) (50/35) 25ft Single Arm Overhead Dumbbell Walking Lunge (Left arm) (50/35)...

MIGHT GET LOUD 100 Double Unders 40 Wall Balls (20/14) 10'/9' 100 Double Unders 30 Wall Balls (20/14) 100 Double Unders 20 Wall Balls...

6:30 am Comp Class IMAGINARY PIE - Teams of 2 Buy-in - 600 Double Unders 42-30-18 Calorie Echo Bike Handstand Push Ups 42-30-18 Calorie...

PUMPKIN PIE 50 Power Snatches (95/65) 100’ Overhead Walking Lunge (95/65) Strength Squats

PEANUT BUTTER PIE Partner 5000m Run Relay Individual Option: 10x200m Run -Rest 1:00 between sets- Alternate WOD JUMBLE BERRY PIE - 18 min...

LEMON MERINGUE PIE 25’ Handstand Walk 15 Squat Cleans (135/95) 25’ Handstand Walk 20 Chest to Bar Pull Ups -at 4 minutes- 25’ Handstand...

CHERRY PIE 3 sets 21-15-9//16-12-8 Calorie Row 15-12-9 Burpees -Rest 1:1 between sets- Strength Snatch

We program some pretty intense workouts. Each of you have different capacities. Some of you are super strong and some of you have...

KEY LIME PIE AMRAP 10 Minutes 10 Kettlebell Swings (53/35) 10 Box Jumps (24”/20”) Strength Back Squats/Front Squats

6:30 AM Class BUCKET OF RUST - Teams of 2 Buy-in: 5000M Row 8 Rounds 20 Cal Bike 20 Squat Snatch 95/65 8 Rounds 20 Toes-to-bar 20...

DASCHUND 2:30 on/1:00 off 25/20 Calorie Row or 15/12 Calorie Echo Bike 12 Toes-to - Bar Max Double Unders *continue until 500 Double...

ROTTWEILER For Time: 50 Wall Balls (20/14) 200ft Front Rack Dumbbell Lunge Walk (50s/35s) 50 Wall Balls (20/14) STRENGTH 3 Power Clean @...

GERMAN SHEPHERD AMRAP 3 Minutes 6 Wall Walks 27 AbMat or 18 GHD SIt Ups -rest 2 Minutes- AMRAP 3 Minutes 54 Double Unders 6 Wall Walks...

GOLDEN RETRIEVER Row 250m 25 Power Snatches (75/55) Row 250m 25 Power Snatches (75/55) Row 250m 25 Power Snatches (75/55) Row 250m...