NEWS, BLOG & WORKOUTS

The Workout for Monday is: GROSS STRENGTH In a 12 minute window Establish your 3RM Overhead Squat for the day. METCON AMRAP x 4 Minutes -5 DB Power Cleans (50/35) -50′ Bear Crawl (Rx+ 25′ HS Walk) -20 Abmat Sit-Ups ~Rest 2 minutes~ AMRAP x 4 Minutes -10 DB Power Cleans (50/35) -100′ Bear Crawl […]

The Workout for Saturday is: PARTNER WORKOUT In teams of 2, complete the following for time. -100 Cal Fan Bike -75 Toes-to-Bar -50 Box Jump Overs (30/24″) -25 Strict Pull-Ups Each (Advanced: 25 Muscle-Ups each)* -50 Box Jump Overs (30/24) -75 Toes-to-Bar -100 Cal Fan Bike *During the Pull-Up/Muscle-Up station, both athletes may work at […]

The Workout for Friday is: GROSS STRENGTH Every 2 minutes, for 10 minutes (5 sets) -Front Squat x 8 reps *Work up to an 8RM for the day. METCON 3 Total Rounds AMRAP x 5 Minutes -18/15 Cal Row -30 Wall Balls (20/14) -10 Devils Press (50/35) -Max Distance Row with time remaining *Rest 3 […]

The Workout for Thursday is: METCON/SWEAT-CON 35 minutes to finish in ANY order AND split the rounds however you like: 10 Rounds -10 Cal Row -10 DB Bench (50/35) (Sweat: Push-Ups) 10 Rounds -200m Run -10 Pull-Ups (Sweat: Ring Rows) 10 Rounds -10 Cal Fan Bike -10 KB Russian Twist (35/20) (Sweat: Suitcase Crunches) *100 […]

The Workout for Wednesday is: GROSS STRENGTH Every 60 seconds, for 10 minutes (10 sets) -Deadlift x 3 reps *Use heaviest weight across all 10 sets. METCON For Time Buy-In: 1000m Row or 800m Run ~Then~ 15 – 12 – 9 -Front Squat (135/95)(Rx+ 185/125) -Toes-to-Bar *Time Cap = 10 minutes EXTRA CREDIT *We all […]