WOD 1: “Buy-In Burnout”12-Minute AMRAP Buy-In (shared): 60/50 Calorie Bike (switch as needed) Then AMRAP in remaining time: 12 Synchronized Burpees Over Bar 10 Power Snatches (95/65) – Split as needed 8 ring muscle ups (12 pulls ups as a sub) Score: Rounds + reps after bikeTiebreak: Time to complete bikeNote: Only one athlete works...Read More

8am40 Minutes-teams of 340 Cal bike40 Cal row40 Cal skiBetween each round each team does 30 burpees 600m run (each teammate runs 200m, only 1 runner goes at a time) 9am 2 Sets: For Quality200m Run2 Wall Wall Walks + 20 sec Nose to Wall Handstand Hold15 Air Squats–Then get to working loads for Wall...Read More

Body Heat, Mobility, Activation (5 min)2:00 Row:30/:30 Active Pigeon Stretch:20/:20 Samson Stretch:30 Dead-Bug:30 Bird DogsGeneral Prep (8-10min)2 Sets: For Quality:30 Jump Rope5/5 Worlds Greatest Stretch6 Compression Sit-Ups:20 Hollow Hold10 Deep Lunge Mountain ClimbersSpecific Barbell Prep + Get to Working Loads (5-7 minutes)Back Squat5 Reps @ 50%3 Reps @ 60%3 Reps @ 70%2 Reps @ 75%Back...Read More

Body Heat + Mobility (5-7 min)2:00 Cardio Choice:30 Alternating Scorpion Stretch:20/:20 Samson Lunge10 PVC Pipe Pass Throughs:15/:15 Standing PVC Pipe Prayer StretchGeneral Prep (4-6 min)2 Sets: For Quality10/10 Hand to Hand Wrist Circles10/10 Alternating Arm SwingsThen Barbell Specific Warm for Strength Strength10:00 EMOM1 Snatch @ 80%+Level 2:As prescribedLevel 1:10:00 EMOM3 Hang Snatch @ 7-8 RPEWorkout...Read More

Bodyheat and Mobility: (4-6 min)2:00 cardio:30/:30 Quadruped Adductor Hip Rock:30 Down Dog Calf Stretch:30/:30 Active Pigeon Stretch(5 sec Pause in Stretch):30/:30 Couch StretchGeneral Prep: (5-7 min)3 Sets20 Plank Shoulder Taps:30 sec Dead-Bug Alternating Heel Taps:30 sec Alternating Bird Dog10 Romanian Deadlifts10 Alternating Box Step-UpsTake time to build to your first deadlift weightStrengthDeadliftEvery 3:00 x 6...Read More

400m Run—20 Line Hops (Forward and Back)20 Line Hops (Lateral):30 Down Dog Calf Gas Pedals:30/:30 Scorpian20 Push upsThere is a long cardio piece today (BE READY BY :30 after) so we are going to hop right into Bench Press warmup Take 6-7 minutes to build to your 70 percent. Then Every 2:00 for 5 sets...Read More

Body Heat + Mobility (4-6 min)1:30 Cardio Choice—:20/:20 Scorpion Stretch:30 Extended Plank Reverse Bridge:20/:20 Active Pigeon Stretch:30 Down Dog Toe TouchGeneral Prep (4-6 min)2 Sets: For Quality8 Bootstrap Squats10 Deep Lunge Mountain Climbers5 No Jump Burpees5 Tall Muscle Clean5 Strict Press5 Front SquatsSpecific Prep (8-10 min)3 Bar Facing Burpees6 Bar Kip Swings6 Kipping Knee Raises...Read More

We are open! Warm upCoaches choicePartner workoutsWod 1- Split how you want12 Minute Amrap24/20 Cal Row24 Wall Balls (20/14)18 Toes-to-Bar18 Dumbbell Snatches (70/50, alternating arms) Wod 212 Minute Amrap – split how you want, bring your dumbbell with you from wod 130 Single DB Box step ups20 Shoulder to overhead 155/10510 Bar muscle ups OR...Read More

8amTeams of 3- 40 Minutes AMRAPRow 50 cals*50 cal ski*50 cal bike*30 sandbag cleans over the shoulder between every round9amwarm up1 Round for Quality1:00 Row1:00 Ski200m Run10 Kettlebell Deadlifts + 8 Russian Swings + 6 American Kettlebell Swings8 Bootstrap Squats10 Deep Lunge Mountain Climbers Main Conditioning2 Rounds For Time500m Row25 Burpees to Target800m Run50 American...Read More

General Prep (8 min)8:00 EMOMMinute 1: Cardio of ChoiceMinute 2: :20/:20 World’s Greatest StretchMinute 3: 10/10 Hand to Hand Wrist Circles + Puppy Dog Pose in Remaining TimeMinute 4: 5/5 Single Arm Dumbbell Upright Row + 5/5 Dumbbell Strict Press @ Light Warm-Up LoadsSpecific Prep (4-6min)Go Over Wall BallsThen Tackle 1 Set of 10 Reps...Read More