Pause Front Squats x3
Hold bottom for 5 seconds
AMRAP in 4 min
8 Hang Power Cleans
8 Front Rack Lunges
24 Double Unders
Rest 2 min
Repeat
Skip to content
Fill out the form below to get started
Take the first step towards getting the results that you want!
Start here
Book a free intro today so we can learn all about you, your goals and how we can help you reach them
Pause Front Squats x3
85-95-115-125-135
Hold bottom for 5 seconds
AMRAP in 4 min (blue)
75#/ singles
4 rounds+1 HPC
Rest 2 min
Repeat
3+7 HPC
Hold bottom FS x 3
65-75-85-95-105
WOD
8 HPC
8 FS
50 singles
3 rds + 3 lunges
3 rds + 3 lunges
65lbs
Workout as brown.
First round all unbroken
4 + 8
Secomd round, broke 2 rounds of HPC at 7
3 + 14
Thanks for the great class Amanda
Pause Front Squats x3 (E2MOM)
Hold bottom for 5 seconds
40-45-50-55-60-65#
AMRAP in 4 min @45#
8 Hang Power Cleans
8 Front Rack Lunges
50 Single Unders
Rest 2 min
Repeat
1) 2R + 6 FRL
2) 2R + 7 FRL
Tough one! Learned today I could do FRLs with more weight than I believed. Thanks for the encouragement & tips Shane & Kevin.
Great class. Really enjoyed the E2MOM FS.
Pause Front Squats x3
Hold bottom for 5 seconds
65-75-95-105-115#
AMRAP in 4 min @95#
6 Hang Power Cleans
6 Front Rack Lunges
50 Single Unders
Rest 2 min
Repeat
1) 3R + 6 HPC
2) 3R + 1 HPC
Thanks for the great class Amanda!
Pause Front Squats x3
Hold bottom for 5 seconds
15, 25, 35, 45
AMRAP in 4 min @35lb
8 Hang Power Cleans
8 Front Squats
30 Single Unders
Rest 2 min
R1. 3
R2. 2, 8HPC & 4 FSQ.
My left knee was better today than previous times doing the front squats. I’ll attribute that to the painful massage on the tight IT band.
Still not a fan of the FSQ, but did try to work on my form for the HPC and FSQ.
Thanks Amanda!
Pause Front Squats x3
Hold bottom for 5 seconds
55-65-75-85-95#
WOD w 65#
8 HPC
8 FS
30 singles
R1: 3 rds + 3 HPC
R2: 3 rds + 1 HPC
Thanks Kevin
Pause Front Squats x3
Hold bottom for 5 seconds
55-65-75-85#
AMRAP in 4 min (Brown)
8 Hang Power Cleans @65#
8 Front Rack Lunges @65#
24 Double Unders
Rest 2 min
Repeat
R1: 3 rounds + 8 lunges
R2: 3 rounds + 8 lunges
Thanks Amanda! Nice surprise 😉
Pause front squats x3
35-45-55-60-60-60
WOD at 55#
8 HPC
8 Front Rack Lunges
24 Doubles
2 rounds + 14 doubles
2 rounded + 8 doubles
WOD with 65#:
3 + 2 lunges
2 + 4 lunges
That second round didn’t go quite as planned 😑
Strength
95/115/115/125/125/135#
WOD
Brown
Rd 1
4 full
Rd 2
3 full 16 reps
Pause front squats x3 hold for 5 secs
35-40-45-50-55-55
AMRAP in 4 mins
8 hang power cleans (45#)
8 front rack lunges 🤢
50 singles
Rest 2 mins and repeat
2 + 8 lunges for both
Thanks Joanna
Mobility and Warm-up
Strength
Pause Front Squats x 3
Hold bottom for 5 secs
65#, 75#, 85#, 90#
WOD (Purple)
AMRAP in 4 mins
6 Hang Power Cleans (65#)
6 Front Rack Lunges
50 Single-Unders
Rest 2 mins
Repeat
1.) 2R + 6 HPC
2.) 3R + 6 HPC
Didn’t follow the AMRAP directions and missed out on some reps during first round. Hopefully won’t do that again!!
Thanks Amanda!!
Bike to CFM
Pause Front Squats x3
Hold bottom for 5 seconds
95-115-135-155-165
WOD @ Brown
AMRAP in 4 min @95#
8 Hang Power Cleans
8 Front Rack Lunges
24 Double Unders
Rest 2 min
Repeat
1) 3R + 4 FRL
2) 3R + 6 HPC
Thanks Amanda. Great to have you coach the early bird class today!
Pause Front Squats x3 (5 seconds)
95-115-135-145-155
WOD @ 95#
4 rounds + 6 Lunges
4 rounds + 2 Lunges
Very tough!
Pause Front Squats x3
All sets @ 135#
Hold bottom for 5 seconds
AMRAP in 4 min brown with 50 single unders
3 rounds+1 HPC
Rest 2 min
Repeat
3 rounds
Pause Front Squats x3
Hold bottom for 5 seconds
65#,85#,95#,100#
AMRAP in 4 min
8 Hang Power Cleans
8 Front squats
50 Singles
Rest 2 min
Repeat
3 rounds + 4 front Squats
3 rounds
I subbed front lungs to front Squats.
Pause Front Squats x 3
65 – 95 – 115 – 120 – 125 – 130
AMRAP in 4 min
— 8 DB HPC @ 35# (x2)
— 8 DB Front Rack Lunges
— 6 Cals on Assault Bike
Rest 2 min
Repeat
R1: 3 Rounds + 3 Cals
R2: 3 Rounds + 3 HPCs
Pause Front Squats x3
35-55-65-75-85
AMRAP in 4 min (purple)
6 Hang Power Cleans 65#
6 Front squats 65#
50 Singles
Rest 2 min
Repeat
R1: 3 Rounds + 48SU
R2: 4 Rounds
Pause Front Squats x3
Hold bottom for 5 seconds
95-115-115-125-125
AMRAP in 4 min
8 Hang Power Cleans 95#
8 Front Rack Lunges
30 Single Unders
Rest 2 min
Repeat
R1 3 Rounds + 25 Single under
R2 3 Rounds
Thanks Kevin
Wod-brown with 95#
Round 1-4 rounds plus 2 hpc
Round 2-3 rounds plus 8 lunges
One set of skipping per round was broken. Rest were unbroken
All lifts and lunges were unbroken.
Mobility and Warm-up
Strength
Pause Front Squats x 3
Hold bottom for 5 secs
65#, 75#, 85#, 90#
WOD (Purple)
AMRAP in 4 mins
6 Hang Power Cleans (65#)
6 Front Rack Lunges
50 Single-Unders
Rest 2 mins
Repeat
1.) 2R + 6 HPC
2.) 3R + 6 HPC
Didn’t follow the AMRAP directions and missed out on some reps during first round. Hopefully won’t do that again!!
Thanks Amanda!!
Pause Front Squats x3
Hold bottom for 5 seconds
65-65-75 for rest
AMRAP in 4 min @75#
6 Hang Power Cleans
6 Front Rack Lunges
50 Single Unders
Rest 2 min
Repeat
1) 2R + 7 HPC
2) 2R + 8 HPC
Pause Front Squats x3 (E2MOM)
Hold bottom for 5 seconds
65-75-75-85-85-95
AMRAP in 4 min
8 Hang Power Cleans 75#
12air squats (knee pain)
50 Single Unders
Rest 2 min
Repeat
little over 3 rounds each