Archives

Workout “Going the Distance” Teams of two (45min Cap) 1000m Run 150 x KBS 150 x Wall Balls 200 x Jumping Lunges 1000m Run Break up the run any way you please. Each team member must [...]

Strength 3 big sets not for time: 8 x strict pull ups 10 x Ring dips 12 x Bbarbell bent over rows 14 x Barbell curls Skills 10min Alt EMOM Odd – 40sec max Double unders Even – 10 x [...]

Strength 2 x Clean and Jerks 15sec rest beween Clean and Jerks Workout “Pull Start” 4 Total Rounds: In 90 Secs complete the following: 5 x Squat Cleans then Max row for Calories Rest [...]

Workout “Flower Bed” Teams of Two 24min AMRAP of: Partner A runs 400m Partner B AMRAP 10 x Toes to bar 10 x Box Jumps 10 x Burpees When partner A returns, partner B runs Partner A [...]

Strength  Back Squat 5 x 3 across Workout “Happy Days” 3 rounds for time: 21/15 Cal Row/Bike 15 x Pull-ups 9 x Burpees

Skill Max Pull Ups. Strength Bench and Back Strongman 30min EMOM Odd: 2x Bench Press Even: 4x Back Squats – Alternate each minute – As heavy as possible. SCORE = Combined heaviest [...]

Strength Bench Press 2-4-6-8-10-burnout Bench Press for load: #1: 2 reps #2: 4 reps #3: 6 reps #4: 8 reps #5: 10 reps #6: Burnout Find a heavy set of 2, drop weight each set after that Workout [...]

Strength 12min EMOM 1x High Hang Snatch 1x Hang Snatch 1x Squat Snatch 1x OHS – Focus on form and proper positioning. – Go up in weight every 2mins as form allows. Workout Snatch and [...]

Gymnastics 3 rounds 20 x Hollow Rocks 60sec Ring Support 20 x Alternating Superman Pulse 60sec Handstand Hold Workout 8 x 250m row Rest 2min between rows. Record each round.

Strength  2 Push Press + 4 Push Jerks Workout Teams of 3: 20min AMRAP of 60 x Deadlifts 90 x Sit-ups 60 x Push ups 1 Person works 1 Person holds 1 Person rests During deadlift 1 person farmer [...]

  Workout 3 Rounds For Time 15 x Thrusters 12 x pull-ups 400m Run RX: 95/65# Scaled: 65/45# Feeling froggy?? Swap 6 x Ring muscle ups for pull-ups Strength Back Squat 4 x 7