Join Virtual Class @7am, 9am, or 5pm. Core and Cardio @ 12pm
Click HERE
Miss Class? Check out the archived footage HERE

Buzz Class


2,2,2/4,4,4/6,6,6 …

Strict Pull Ups

Single Arm DB Squat Clean

Burpees over DB

Buzz No Equipment


2,2,2/4,4,4/6,6,6 …

Odd Object Row

Odd Object Squat Clean

Burpee over Odd Object

General Warm Up
:30 MTN Climbers (slow)

:30 Hops to plank/Frog hops

:30 Spiderman to air squat

:30 Good morning

:30 ring row/light DB/O.O. row (double hand)

:30 MTN Climbers (faster)

:30 Hops to plank/Frog hops

:30  Air squat

:30 Good morning

:30 ring row/light DB/O.O. row (double hand)

Movement Specific Warm Up
5 easy Ring Row or light DB/ OddObject row per side

5 scap retractions (on rig or with DB/OO)

5 strict Pull ups

:30 ALT DB/O.O. Deadlift

:30 slow DB/O.O. squat

5 DB/ O.O. Squat Clean per side (use light weight then repeat with workout weight if both are available)

4 step/step -step over burpee

4 hop/step – step over burpee

4 hop/snap – step or hop over burpee


Pick any pulling movement! Pull Up, Ring row, DB/O.O row etc.

Weight on DB/ weight of Odd object

Try a power clean of you are not squatting!

Stick to normal burpees if you are not hoping/stepping over!

WOD Guidance

Break up your strict pull ups early

The first few rounds are a trap! Move smooth from the start and don’t try tp outrun this WOD!

Alternate hands each rep or after a few on your DB squat cleans!

Question of the Day

Let me set the scene, you are at a restaurant, the dessert menu comes, what PERFECT dessert option are you hoping for?