Warm-up: 200m Run then 2rds of: 60sec Partner Banded Squat Therapy 8 Push-up to Spiderman Strength: Front Squat 4×80, 3×85, 2×90, 1-2×95% Workout of the Day 3min AMRAP 8 Thruster (115/75) 8 C2B Rest 2min 3min AMRAP 10 Thruster (95/65) 10 Pull-up Finish: 3 sets Single Arm KB/DB Row @2111 x 8 each DB Tricep...Read More

Barbell Warm-up Oly: 1RM Hang Clean Workout of the Day Granite Games Team Qualifier Workout 2 10min AMRAP 1000m Row Max Wall Balls (20lb to 10ft, 14lb to 9ft)Read More

Mobility: Ankles Skill: Pistols or Single Leg Stability Drills SKILL EMOM x 12 1) 10-12 Pistols or Progression/Modification 2) 6-8 Strict Pull-up (Rings, wide grip, C2B etc.. Choose the same each time or mix it up) Workout of the Day 4rds 400m Run or Row followed by: 1- 100m Heavy KB Farmer’s Carry 2- 100m...Read More

Warm-up: 200m Run then 3rds of: 10 Wall Facing Shoulder Taps 20sec Ring Support Hold 10 Back Rack Lunge Strength: Push Press 6×75, 4×80, 3×85, 2×90% Workout of the Day EMOM x 12 1) 4 Lateral Burpee Over the Barbell + 6 Deadlift (185/135) 2) 4 Burpee + 6 T2B 3) 8 HSPU Immediately followed...Read More

Barbell Warm-up Every 90sec for 10 sets Sets 1-2 Hang Snatch + 2 OHS Sets 3-4 Hang Snatch + Snatch Lift Off + Snatch Sets 5-6 Snatch Lift Off + Snatch Sets 7-10 Snatch x 1 Workout of the Day 2 person team 4rds each 250/200m Row + 10 Ball Slam (25/15) Finish: 3 sets...Read More

Warm-up: 200m Run then 3rds of: 10 Glute Bridge 60sec Plank Hold 10 Air Squat Strength: Front Squat 6×75, 4×80, 3×85, 2×90% Workout of the Day 3rds for time 10 Hang Power Clean 10 Front Squat 35 DU Rx 115/75 Rx+ 135/95Read More

Warm-up: 200m Run then 3rds of: 1 ¼ Goblet Squat 8 Single Leg RDL 10 Hollow Rock Strength: 10-RM Back Squat Workout of the Day “Optimus Prime” (CompTrain) AMRAP 7: Wall Balls (20/14) EMOM: 5 Deadlift (225/155) Start with Wall Balls Finish: 3 sets 5 Strict T2B @3111 15-20sec Ring Support HoldRead More

Mobility: Banded Hip Distractions Midline: EMOM x 9 1) 20sec R Plank + 20sec L Plank 2) L-sit Leg Lifts x 30sec 3) Wolf Raises x 8 each Workout of the Day 2 person team Partner completes a full round while other rests 250/200m Row + 15 Ball Slam 250/200m Row + 20 Russian Twist...Read More

Warm-up: 200m Run then 3rds of: 12 Wall Climbs 10 Narrow Grip OH Reverse Lunges (45/35 or PVC) Strength: Push Press 6×70, 6×75, 4×80, 4×85% Workout of the Day EMOM x 12 1) 15 DU + 10 Pull-up or C2B 2) 12 Reverse KB Lunges 3) 8 Strict HSPU Finish: 3 sets Weighted Pull Back...Read More

Reminder we are closed all day on Tuesday. Enjoy the holiday with friends and family. Here’s a little workout for those of you that want to get something done at home. 740m Run 74 HR Push-up 74 Air Squat 74 Burpee 74 Leg Raises 74 Walking Lunges 740m Run Spice it up by carrying something...Read More