Workouts and News

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

Gymnastics Tabata x2 16 x 20 ON / 10 OFF Arch Hollow Alternating holds Workout 28min AMRAP of: 10 x Burpee box jumps 20 x Ring Dips 20 x HR Push Ups 10 x Strict Chin ups 20 x C2B Pull Ups 20 x [...]

Strength   Back Squat 4 x 3 @ 80% Workout  5 Rounds 21 x Calorie Bike/row 15 x Wallballs – 20/14# 9 x Deadlifts – 185/135#

Strength Jerk Balance 3 x 3 Split Jerk 5 x 1 Workout “Asphalt” 4 Rounds For Time 400m Run 12 x Push Jerks RX: 135/95# Scaled: 95/65# Feeling Froggy?? 155/105#

Strength Gluteus Maximus 4RDS 8 x Bulgarian Split Squats (each leg) 30sec Squat Hold 8 x Partner Hamstring Curls/lowers 30sec Squat Hold 8 x Cossack Squats (each side) Score = Weight used on [...]

Strength 3 Sets 8 x Strict Pull-ups 3 x Turkish Get-ups Make strict pull-ups weighted if needed/possible Workout “The Dirt” Teams of 2 3 Rounds For Time 130 x Air Squats 30 x C2B Pull [...]