Live Classes Click HERE
Miss Class? Check out the archived footage HERE
Every Little Thing
10-1
Single Arm Dumbbell Clean and Jerk (Alternating)
1-10
Goblet Squat
*30 Double Unders after each round
Modifications
Air Squat, Glute Bridge
Hang C&J, DB Clean, DB DL
No longer than :30 on rope, Reps, Singles, Line Hops, Jumping Jacks
WOD Guidance
Pick a DB that allows you to go unbroken on the cleans and squats. Rest as needed between exercises.
QOD
What ends up in your cart if you grocery shop hungry?
Virtual Class Schedule 

Daily Tabata

Weekly Challenge

Live Classes Click HERE
Miss Class? Check out the archived footage HERE
Shake it Off
OTM x 30
1- 5 Strict Pull-up, 10 Push-ups, 15 V-ups
2- 14 Dumbbell Snatches
3- 14 Goblet Lunges
Modifications
Pull-up- Bent Over Row, Ring Row, Tuck Jumps
Push-up- Elevated Surface, Knee Push-ups
V-ups- Sit-ups, :15 plank
DB Snatches- Hang Snatch, DB Clean
Goblet Lunges- Bodyweight, Step-ups
WOD Guidance
Pick reps and loading to finish each min under :45.
QOD
Lake or Ocean?
Virtual Class Schedule

Daily Tabata

Danimal

Live Classes Click HERE
Miss Class? Check out the archived footage HERE
Flying
3 Rounds
1000m Run/Row/Bike/Ski
100 Air Squats
50 Burpees
*Wear a vest if you have one
Modifications
Distances: 600m/400m, 3:00 out/ 3:00 back
Squats 75/50/ step ups,
Burpees 35/25/ up downs
WOD Guidance
Move methodically through this Saturday grind. Pick the right pace and add this to your accomplishments.
QOD
What is your favorite day of the weekend? Fri, Sat, or Sun? Explain.
Virtual Class Schedule

Weekly Challenge

Live Classes Click HERE
Miss Class? Check out the archived footage HERE
Dig It
AMRAP2 x 5
75 Double Unders
Max Kettlebell Swings
Rest 1:00
Modifications
Double under- 1:00 Attempts, Big Slow Singles, Double Taps, Single Unders x 2, 1:00 Single Unders, Jumping Jacks
KB Swing- Russian Swing, DB Hang Cleans, DB Swing, Odd Object Cleans,Box Jump/Step up, Tuck Jumps
WOD Guidance
Work no longer than :60 on the Jump Rope and aim for at least sets of 10 on the KB Swing.
QOD
Would you rather all traffic lights you approach be green or never have to wait in line again?
Virtual Class Schedule

Daily Tabata

Weekly Challenge

Live Classes Click HERE
Miss Class? Check out the archived footage HERE
Day Tripper
1000m Run
50 Thrusters
30 Pull-ups
Modifications
Run- 800/600/400m
Row/Ski- 1000/800/600/400m
Bike- 2000/1600/1200/800m
3x 100 High Knees + 50 Mountain Climbers
Thruster- 30/25 Reps
DB Front Squat, DB Push Press, Air Thruster
Pull Ups- 20/15 Reps
Bent Over Rows
WOD Guidance
Pace the run to attack the thruster in big sets. Break the pull-ups/ bent rows as needed.
QOD
If you could ask your pet one question, what would it be?
Virtual Class Schedule

Daily Tabata

Weekly Challenge

Live Classes Click HERE
Miss Class? Check out the archived footage HERE
Chains
AMRAP10
Single Arm Devil’s Press
Rest 5:00
AMRAP5
Burpees Over Dumbbell
Modifications
Single Arm Devils Press- DB Weight, Up Down+ DB Snatch, Burpee + Single Arm Power Clean,Burpee/Up Down + Toe Touch Jumps
Burpee Over DB- Elevated Surface Burpee, Up Down Over DB, Jumps Over DB
WOD Guidance
Find a steady pace during both AMRAP’s.
QOD
What goes on the hot dog?
Virtual Class Schedule

Daily Tabata

Weekly Challenge

Alternate Endings
OTM x 28
1- :45 Cardio Choice
2- :45 Up Downs
3- :45 Cardio Choice
4- :45 Core Choice
Cardio- Run, Row, Bike, Jump Rope, Jumping Jacks, or athletes choice
Up Downs- Elevated Surface
Core- Plank, Sit-ups, Mountain Climbers, V-ups, or athletes choice
WOD Guidance
Time to work out Murph soreness and build the engine and core. 7 rounds with consistent numbers on each round.
Box Brief
Thank you for a great Memorial Day Weekend!
QOD
What is your perfect summer night meal?
Virtual Class Schedule

Daily Tabata

Weekly Challenge

We’ll be back!

24 Heroes Virtual Fundraiser
When: Sunday May 24th-Monday May 25th
How to Attend: Join Zoom Meeting – https://us02web.zoom.us/j/82824815546
Workout Schedule- Click HERE

24 Heroes Virtual Fundraiser
When: Sunday May 24th-Monday May 25th
How to Attend: Join Zoom Meeting – https://us02web.zoom.us/j/82824815546
Workout Schedule- Click HERE

Live Classes Click HERE
Miss Class? Check out the archived footage HERE
Life Boat
AMRAP20
8 Thrusters
4 Burpees
2 Over and Back Hops over DB
Modifications
Thruster- Squat + Strict Press/Front or Goblet Squat, no press/Push Press
Burpee: Up down/:10 Plank Hold
Hop over and back: Step both ways/Jumping Jacks
WOD Guidance
Pick a weight on the thrusters to go unbroken. Steady on the burpees. Time your first round and fight to hold your pace.
Box Brief
New Article on Starting Strong by Coach Sean. Click HERE
5th Annual “24 Heroes” is Tomorrow! Details HERE
QOD
What was your first job?
Virtual Class Schedule

Daily Tabata