Read more about our response to Covid-19 HERE

Wednesday, 7/19

Every 2 minutes, for 20 minutes, complete:
Jerk Dip + Jerk with a pause @ 75-80%
Hold the bottom of the dip for 2 seconds, then hold the receiving position for 2 seconds. Focus on proper mechanics.
Every minute, on the minute, for 15 minutes:
Minute 1 – 3 pull ups + 4 Burpee Box Jump-Overs (24/20″)
Minute 2 – 3 Power clean + 6 back squats (95/65)
Minute 3 – 12 Toes to bar
Accessory Work
Three sets of:
Barbell Hip Thrusts x 8-10 reps @ 11X2
Rest 60 seconds
Bent-Over Dummbell Rows x 8-10 reps @ 1112
Rest 60 seconds
Schedule Your free intro
Talk with a coach about your goals, get the plan to achieve them.


fill out the form below to get started!

Take the first step towards getting the results you want!

learn more about our membership options

Fill out the form below to get started.