2:00 Banded Glute Activation-Then-Every 2:00 for 6:008 Empty Bar Clusters 5 Burpee Box Jump OversFor Time8×4 Front Squat @ 60% 1RMBar is taken from the floor. Must be done in sets of 4, and athletes must drop after every 4 reps. Athletes may squat clean the first rep.*if you miss a rep, take time off...Read More

Sunday Funday The girls! running clock. get after it Grace, Helen, Karen Split the work however you want, start the entire workout with an 800m partner run straight intoGrace 30 Clean and Jerks for time -then-Double reps Helen 400 meter Run (Run together) 42 Kettlebell Swings (1.5/1 pood) 24 Pull-UpsThen Karen 150 wall ballsRead More

8 am Endurance Finish in any order with a partner4×800 M Run4000m row4000m skiThis is a slow and steady, close to an hour, workout9amFor time with a partner 30 Hspu30 Front Squats 185/13530 Power cleans 185/9530 BurpeesRest 530 HSPU30 front squats 155/10530 Power cleans 155/10530 Burpees Rest 530 hspu30 front squats 135/9530 power cleans 135/9530...Read More

1:00 OHS Hold w/ PVCThen2 Rounds3 Inchworms10 Ground to Overhead w/ Plate 15 UB WallballsEvery 2:00 for 16:00 (8 sets)2 Tempo Pull Squat SnatchesDrop and Reset between reps Start around 60% and add weight if it looks and feels good.Compare to Oct 4th. Every :90 for 3:00 (2 sets)10 DB Power CleansMax DB Shoulder to...Read More

400m Run2:00 Banded Glute ActivationThen,AMRAP 5 Minutes10 Cossack Squats10 Spiderman Lunges 15 Empty bar back squats Pause Back Squat5×5 AHAP Full pause in the bottom (1 Mississippi) each rep. Start at roughly 60% and add weight each set.Wod EMOM 8 Minutes200m Run If a round is failed, rest the following round and add the incomplete...Read More

1:30 PVC Pass ThroughsThenAMRAP 6:0050’ Walking Lunge10 Empty Bar Hang Clusters :20 HS Hold or barbell overhead locked out Wod- A lot of this will be outside so you if you think you are going to melt because of the elements prepare accordingly. AMRAP 20 Minutes, Alternating Full Rounds w/ a Partner:As an unbroken complex:5...Read More

Warm upAMRAP 8:0010 DB Floor Presses10 DB Deadlifts 100m DB Farmers Carry Strength skillEvery Minute For 3 Minutes3 False Grip Ring RowsEvery Minute for 3 Minutes2 Low/High Ring TransitionsEvery Minute for 3 Minutes1-3 Muscle Ups or 2 Ring Transitions *Pick the appropriate versions based upon fitnessWe want to see athletes of all levels working on...Read More

2 Rounds200m Run15 KB Swings20 S-Arm KB Push Presses (10/arm) :20 Hollow Body HoldStart loading up those deadlift barsDeadlift1×[email protected]%1×[email protected]%1×[email protected]%1×[email protected]%1×[email protected]%Reps are touch and go.After each set of deadlifts, perform 3 Seated box jumps for maximum explosiveness.Rest 3-4 minutes after the jumps. The goal is for each set to be roughtly 2.5% or simply slightly heavier than...Read More

Sunday Funday Partners —– changing it up, your partner is your friendly competition todayWod 1-16 Minutes (8 rounds each)We will set up the timers on the rowers/ski so your transition is built in. Write your cals down each round, you are trying to get more cals than your partnerALT Rounds Partner A :45 second row-...Read More

8am- Machines are back 15 Minutes per station. Doesnt matter where you startPart A15 Minutes for cals- one partner works, one partner rests. switch every 10 cals15 minutes for cals on a different machine. one rests, one works- switch every 10Part B (everyone does part B last) 10 Minutes. Run alternating 200m with your partner....Read More