3×5 (ea. Leg)Split squat or weighted lunges WOD5 rounds15/13 cal bike or row3 back squats @ 80% of 1 rm Elite: 315/225 *you may also sub cals for a 200m run

Read more


2 position power snatch(High hang + hang)2-2-2-1-1-1 WODElite:Holleyman30 rft5 wallballs 20/143 HSPUs1 power clean 225/155 RX30 rft5 wallballs3 HSPUs1 power clean @ 70% of 1rm

Read more


22 minutes go as far as possible: Run 200m (together)40 ground to overhead 95/65 (one athlete works at a time)Run 200m (together)30 ground to overhead 115/80 (one athlete works at a time)Run 200m (together)20 ground to overhead 135/95 (one...

Read more


Deadlift5-4-3-2-1 WOD5 rounds100m farmers carry 50/3530 Plyo skiers (2-45lb the plates)1:00 plank (accumulate)

Read more


5 sets of:2 hang power cleans + 1 push jerk + 1 split jerk. Hero WOD“JT”21-15-9HSPURing dipsPushups *if you can not complete in-assisted ring dips, the modification will be 42-30-18 box dips

Read more


5 sets of2 cleans + 1 jerk WODDG10 min amrap8 toes to bar8 thrusters 75/5512 lunges 75/55 Bar may be held in front rack or back for lunges

Read more


Pause back squats5-5-3-3-3*3 second pause in bottom position WOD“13.5” 21-15-9DeadliftsBox Jumps Rx 225/155 24/20Elite 315/225 30/24

Read more
2001 Trade Center Drive, St. Peters, MO 63376
(636) 542-8771
Open hours
Mon - Sat