8am Endurance With a partner and a running clock8x400M run- Partner 1 Runs first, then Partner 2 goes when they get back.. Keep alternating. you will run 4 eachTHEN8x500M row.. same way.. you will each row 4, alternateTHEN14×10 Calorie Bike… you will each bike 10 cals 7 times.. alternate.Time is total time it takes you...Read More

10 PVC Pass Throughs20 A-Frame Toe Touches10 Burpees200m Run10 Burpees 20 empty bar front squats Front squat strength 5 sets of 5 between 75 and 85 percent of your one rep maxWod14 Minute Amrap8 single arm devil press 50/35 (alt 4 each arm)16 wall balls 20/1424 Kb swings Feel: GasPace: SustainSplit those Kbs and wall...Read More

400m RunThen4 Rounds*7 High Pulls (clean grip)7 Tall Muscle Cleans7 Power Position Power Cleans First 2 Rounds with an empty barbell, then begin adding weightStrength (20 Minutes) 3×5 Power Position Power Clean 4×3 hang from the knee*you can drop between repsAMRAP 5 Minutes x 3 (start at :30 after, tight timeline today. be ready) 21...Read More

Warm up3 Rounds10 squats 20 Pass throughs10 Spiderman lunges 10 Hip Extensions on GHD or if you are not comfortable on GHD 10 good mornings with and empty bar.* to execute the hip extension correctly you must ensure the hip joint is not blocked by the pad on the GHD, meaning the hips are NOT...Read More

3 Rounds:45 Single UndersRest :15Then3 Rounds10 Russian Swings 10 Cossack Squats (5 in each direction)Strength- pay attention to the notes. To make this beneficial to your 5 rep max it needs to be done right. Sumo Deadlift 2×20For this high rep work to carry over to the 5RM test athletes must marry both their technique...Read More

We are going to start posting pacing and feel guidelines for each workout. Not all workout should be scaled the same. knowing what pace and what the workout should feel like should help you choose the right movements and weights. Here are the general guidelines. Pacing: the intended overall pace at which the athletes should...Read More

9am 9am 9am 9am Sunday Funday is now at 9amWod 1- 8 minutes – alternate rounds with partner 5 kettlebell swing5 goblet squat Sprint to cones Wod 2- 12 minutes Split how you want25 Deadlifts 135/9520 No Drop power cleans 135/9515 Push jerks 135/9510 BurpeesWod 3-8 minutes4 minutes max cal row4 minutes max cal skiRead More

8am Sweat Fest Partner Endurance 160 cal row (switching every 10 cals and both partners doing 2 burpees during the switch) 20 sprints from the line on the parking lot to the front of the building (10 each, you go i go) 160 cal ski (switching every 10 cals and both partners doing 2 burpees...Read More

3 Rounds4 Lateral Burpees Over the Rower8 Calorie Row SPRINTRest 1:00 between roundsThen 2:00 of Glute Activation with 3-5 squats every few stepsStrength- with warm up sets this will take about 30 minutes. If you haven’t tested a max in a while go for it. Front Squat5-5-3-3-1-1 Start at around 70% of your 1RM and...Read More

Alternating EMOM for 9 Minutes1 – :45 Double Unders/Double Under Practice2 – 5 Scap Push Ups, 5 Scap Pull Ups, 5 Kips3 – :30 Pause OHS* *Start with the empty bar and add a small amount of weight each roundStrength 15 Minutes to warm up to and build up and past the weight you will...Read More