Workouts and News

Strength   Deadlift Find a Heavy 3 Workout “Jimmy” 12min AMRAP of: 15 x Deadlifts 15 x Pull-ups 30 x Double-unders RX; 225/155# Scaled: 185/135#, 60 singles

Strength Pause Front Squat 4 x 7 – Build through sets – Rest ~90sec between sets – 3sec pause at bottom of squat Workout “Cousin Earl” For time: 20-15-10-5 Double [...]

Strength 3 Sets 5 Shoulder press + 10 Push Press    Workout  “Ham Strung” Each for Time: 15 x American KBS + 200m Run rest 1min 15 x American KBS + 200m Run rest 2min 15 x [...]

Gymnastics 3 Sets 4 x Strict Pull-ups 8 x Kipping Pull-ups 2-4 x Bar Muscle-ups or 4 x Strict Pull-ups 6 x Kipping or jumping Pull-ups 4 x Strict Pull-ups Scale where you need to. Do as much RX [...]

Strength Snatch Drills 5min EMOM 1 Power Snatch + Hang Power Snatch + OHS Rest 1min 10min EMOM 1 Power Snatch + 1 Hang Power Snatch + 1 Hang Squat Snatch The first 5min is for warm-up/ technique. [...]

Stregth “Shakey Legs” 3 rounds for time: 30 x Box Jumps 30 x MB Cleans  Workout “Sis & Bro Sesh Saturday” 4 sets not for time: 12 x DB Bench Press 8 x DB Push Press 8 [...]

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