Warm-Up 2:00 Row:30 Extended Reverse Plank Bridge:30 Puppy Dog PoseFor Quality2 Sets8 Inchworm to Hollow Hold (1sec)20 Bear Plank Shoulder Taps10 Alternating Step-Ups5 Step-Down Box JumpsHandstand Walk**if you are working on handstand walks or going upside down DONT SKIP! If you are not interested in going upside down DONT SKIPWe will have options For Distance5...Read More

Warm-Up::45/:45 Couch Stretch12/12 Bird Dogs -then-For Quality:6:00 AMRAP:30 sec Wall Lean March10 Deep Lunge Mountain Climbers25 feet high knees 25 feet butt kicks Don’t skip this workout. everything can be adjusted. we know its hot out, we can scale back the run “Memento mori”Every 12:00 minutes, 3 sets, Complete the following:1000m RunSet 1: 60/48 Cal...Read More

Warm-Up:20 Seated 90-90 Rotations-then-For Quality:3 Rounds1:00 Cardio Choice10 Scap Pull-Ups + 5 Kip Swings + 2 Strict Pull-Ups10/10 Banded Monster Walks10 Bootstrap Squatswe will give you time to build a little past your starting backsquat weight “Meditations” For Load:20:00 EMOMMinute 1 – *Back SquatsMinute 2 – 6-8 L-Sit Pull-UpsMinute 3 – 6/6 Contralateral Front Rack...Read More

Warm-Up::45 Elevated Prayer Stretch15 Banded Pull Aparts-then-For Quality:9:00 AMRAP5 Inchworm Push-Ups10 Cuban Press, Light Loading5/5 Single Leg Plate Hops5 Tall Jerks, Empty BarStrength Part A6 Minute emom1 pause split jerk +1 split jerk. start at 75 percent and add weight*pause in the dip and the catchPart B6 Minute Emom1 split jerk. try all attempt above...Read More

12 Minute amrapSplit how you want20 Pull ups20 Db bench press60 Double undersWod 28 minute amrap, alternate rounds25 Foot bear hug sandbag carry10 sandbag squats25 foot carry back to your partnerWod 312 Minute amrap split how want20 Call row15 sandbag cleans10 Burpees over your rowerRead More

Endurance 8am. Weightlifting TBDCrossFit at 9am8amTime to run again36 Minute Amrap. Teams of 3P1- run 400P2- rowP3-bikeSwitch when the running person gets back9am Barbell Primer 3 Sets, with an Empty BarbellTall Muscle CleanTall Power CleanTall CleanHigh Hang Power CleanHang Power Clean5 Romanian DeadliftsWodFor Time:5 Sets5 Power Cleans10 Deadlifts15 GHD Sit-Ups ****we will adjust the number...Read More

Warm-Up3 Sets, For Quality:20 Line Hops (Forward and Back)10m high knees10 Hip 90/90 Rotations:20/20 Second Copenhagen Hold:20/20 Second Single Leg Glute Bridge Hold10 Alternating Box Step-Ups “Earn These Shields” For Time:1600m Run40 Dual Dumbbell Box Step Overs800m Run20 Dual Dumbbell Box Step OversDumbbells: 2×35/25bs (15/12kg)Box: 24/20” Goal: 17:00-21:00 Time Cap: 25:00 Stimulus: Leg Stamina /...Read More

Warm-Up For Quality2 Rounds30 second Elevated Prayer Stretch30 second Extended Reverse Plank Bridge 3 Rounds30 seconds Jump Rope10/10 Single Arm Dumbbell Deadlift6 Inchworm Push-Ups20-30 second Wall Supported Handstand HoldPush PressEvery 2:00 x 4 Sets4 Reps @ 75%+The focus here will be to work from 75% to around 85% for 4 reps today. This should not...Read More

Warm-Up:2 Sets, For Quality1:00 minute Cardio Choice5 Inchworm Push-Ups10 Alternating Samson Lunges10 Bar Kip Swings5 Strict Knee RaisesInto barbell warm upThen Squat Clean10:00 EMOMSets 1-5: 2 Reps @ 70-80%Sets 6-10: 1 Rep @ 83%+For the Squat Clean, ensure your chest remains elevated from the start of each rep. The barbell needs to travel closely alongside...Read More

Warm-Up:3 Sets, for Quality10/7 Calorie Echo Bike, Building to Pace6/6 Kettlebell Windmills8/8 Side Lying Dumbbell External Rotation :30 Extended Reverse Plank Bridgethen….:60/:60 Shoulder CarsNo Strength today. We will do the stretching at the end. “Never Retreat, Never Surrender” For Reps:4 Sets4:00 On/2:00 Off6 Strict Handstand Push Ups8 Sumo Deadlift High Pull10/7 Echo Bike *Pick up...Read More