There is a 9am tommorow and possibly all week. Text Kam if you plan to come 571 337 6274.


Bench Press

1 rep max, raw, no wraps, no accommodating resistance, not a competition max.

Barbell Club Conditioning

For Time
10 Bench Presses (75% BW)
10 Ring Dips
20 Bench Presses (50% BW)
20 Diamond Push-Ups
30 Bench Presses (35% BW)
30 Push-Ups


600 meter run
100 Double Unders

Time Remaining:
Max Hang Power Cleans (135/95)

Cardio Finisher

8 minute AMRAP

As many wallballs as possible.

Try to find a maintainable pace without burning yourself out. The goal is to feel like you’re working at 70% of your capacity, and maintain it throughout the workout.
If you need to rest, simply go slower, try to keep your inactive time in this workout to a minimum.

Strength Finisher

600 Meter weighted carry
165lb men / 115lb women

Combat Conditioning

Amrap 5

Bag Prowler Push + 3 Strikes