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

Warm-up: 200m Run then 2rds of: 3 Muscle Clean 3 Front Squat 3 High Hang Clean 3 Hang Clean 20 Hollow Rock Strength: Front Squat 6×70, 6×75, 4×80, 4×85% Workout of the Day 600m Run 50 KBS (Rx 53/35 Rx+ 70/53) 400m Run 30 T2B 20 Clean (Rx 135/95 Rx+ 185/125)Read More

Barbell Warm-up Every 90sec for 10 sets Sets 1-2 High Hang Snatch + Hang Snatch Sets 3-4 Hang Snatch + Snatch from 2in Below Knee Sets 5-6 2 Snatch Lift Off + Snatch Sets 7-10 Snatch x 1 Workout of the Day 2 person team 4rds each Complete a full round while partner rests 12/10...Read More

Mobility: Shoulders Skill: Muscle-up skill work 4 sets :10-:20 Ring Support Hold 4 sets 5-15 swings Ring Swing Towel Drill (small range) 4 sets :10-:20 False Grip Hold Workout of the Day Option 1- 1000m Run 25 Russian Twists w/ slam ball 25 Leg Raises 25 Superman 750m Run 30sec R Arm Plank 30sec L...Read More

Warm-up: 200m Run then 3rds of: 2 Wall Walk 8 Narrow Grip OH Reverse Lunges (45/35) Strength: Push Press 6×65,6×70, 4×75, 4×80% Workout of the Day 3rds for time 400m Run 10 Front Rack Reverse Lunges (135/95) 10 S2OHRead More

Warm-up: 200m Run then 3rds of: 8 Good Morning 8 Back Rack Box Step-Ups 8 Tempo Push-up @2111 Strength: 1a) Deadlift 5x 60%, 4×70, 3×80, 2×85, 1×90% 1b) Strict Ring Dip @2112 5 sets of 4-6 reps Workout of the Day 60 Cal Row 50 DU 40 Ball Slam (25/15) 30 Box Jump (24/20) 20...Read More

Warm-up: 200m Run then 3rds of: 5 1 ¼ Front Squat (45/35) 10 Deadbug 10 Shoulder Taps Strength: Front Squat 6×65,6×70, 4×75, 4×80% Workout of the Day 4min AMRAP 10 Power Snatch (95/65) 10 Pull-up Rest 1min 3min AMRAP 8 OHS (95/65) 8 T2B Rest 2min 2min AMRAP Thruster (95/65)Read More