Warm-up: 200m Run then 3rds of: 6 False Grip Ring Row 5 OHS 4 Snatch Balance Strength: Front Squat 10 x 60/65/70% Workout of the Day Amanda 9-7-5 Muscle-up Snatch 135/95 Finish: 3 sets 30sec Box Shoulder Stretch 30sec Hollow HoldRead More

Warm-up: 200m Run then 3rds of: 8 Box Step-up 8 Glute Bridge 8 Ring Push-up Strength: 2RM Tempo Front Squat @33X1 Workout of the Day 10 Deadlift (135/95) 5 Burpee 15 G2OH 5 Burpee 20 Front Squat 5 Burpee 15 G2OH 5 Burpee 10 Deadlift Finish: 3 sets 60sec Hollow Hold 30sec Box Shoulder StretchRead More

Mobility: Shoulders Skill: T2B Workout of the Day Option 1- 400m Run or Row 100ft KB Farmer’s Carry 10 Reverse Burpee 100ft OH DB/KB Walk Finish: 400m Odd Object Carry Option 2- Skills 3-4rds Not for time 2 Rope Climb 10 Pistols 20ft HS Walk 10 Ring Pull-up 30sec L-sit 10 Strict Dip 10 BB...Read More

Warm-up: 200m Run then 3rds of: 5 1 ¼ KB Squat 8 Single Leg RDL (each) 8 Deadbug Strength: 1a) Deadlift 6×60, 4×70, 2×80, 2×85, 2×90 1b) L-seated DB Press 5 x 8 reps Workout of the Day 15 Strict HSPU Then, 3rds of: 10 Thruster Rx 95/65 Rx+ 135/95 20 DU Then, 15 HSPU...Read More

Barbell Warm-up Every 90sec x 12 sets 1-3 High Hang Snatch + Hang Snatch 4-6 Hang Snatch + Snatch from 2” Below Knee 7-9 2 Snatch Lift Off + Snatch 10-12 Snatch x 1 Workout of the Day Tabata: Row Sit-up Ball Slam Plank or Hollow HoldRead More

Reminder we have just one class at 9:30am.Read More

Barbell Warm-up Every 90sec x 12 sets 1-3 High Hang + Hang Clean 4-6 Hang Clean + Clean from 2” Below Knee 7-9 2 Clean Lift Off + Clean 10-12 Clean x 1 Workout of the Day 2 person team 4rds each 200/150m Row + 8 Burpee Over the ErgRead More

Mobility: Hips Midline/Stability: 3rds Bottoms Up KB Carry 15-20 L-sit Leg Lifts 25ft Seal Walk Option 1- 4rds 300m Run or Row 100m Pinch Plate Carry 20 V-ups Option 2- Skills 3-4rds not for time 2 Rope Climb 10 Pistols 20ft HS Walk 10 Ring Pull-up 30sec L-sit 10 Strict Dip 10 BB Bicep Curl...Read More

Warm-up: 200m Run then 3rds of: 5 1 ¼ KB Squat 8 Single Leg RDL (each) 10 Hollow Rock Strength: 1a) Deadlift 8×65, 6×75, 4×80, 2×85 1b) L-seated DB Press 4 x 8-10 reps EMOM x 16 1) Wall Ball x 15 2) DB Burpee Box Step Over x 5 3) Muscle-up x 2-3 or...Read More

Warm-up: 200m Run then 3rds of: 6 Narrow Grip OH Lunge (45/35) 4 Snatch Balance 2 Wall Walk Strength: 2RM OHS Workout of the Day 600m Run Then 3rds of: 24 DU 12 Snatch (95/65)Read More