Warm-Up 2 Sets:30 second Bike20 Plank Shoulder Taps10 Alternating Hang Dumbbell Snatch, Light|:30 second Ski Erg10 Alternating V-Ups + 10 second Hollow Hold40:00 EMOMmin 1: 13/10 Calorie Echomin 2: 3 Wall Walksmin 3: 16 Alternating Hang Dumbbell Snatchmin 4: 13/10 Calorie Ski Ergmin 5: 10 GHD Sit-Ups ****If you havent done these DO NOT DO...Read More

DON’T FORGET THE HOLIDAY PARTY AT ESCAPE BREWING FRIDAY NIGHT! Be there or be square. Warm-Up For Quality3 Sets20 seconds on / 10 second transition– Jump Rope– Bootstrap Squats– Scapular Pull-Ups– Ring Rows– Cossack SquatsStrength Back SquatEvery 2:30 x 4 SetsSet 1: 10 @ 55%Set 2: 10 @ 60%Set 3: 10 @ 65%Set 4: 8...Read More

Warm-Up For Quality10:00 AMRAP200m Run1 Barbell Complex*10 Alternating Box Step-Ups5 Inchworm Push-Ups5 Pike Push-UpsBarbell Complex = 3 Clean Deadlifts + 3 Tall Muscle Cleans + 3 Hang Power CleansWeightliftingEvery 2:00 x 5 Sets5 Tng Power CleanLoad: @ 60%+ of 1RM Power CleanBuilding to a Heavy for the DayStimulus: Barbell Conditioning and CyclingWorkout 3 Rounds For...Read More

Warm up4 rounds building up in weight5 shoulder to overhead5 ring rows, pull ups, or muscle ups.. whatever you are doing for wod 1 Wod 19 minutes 5 STOH 185/125lb, 135/95lb, 95/65 10 Ring Row or Pull Ups or BMU10 STOH 10 Ring Row or Pull Ups or BMU 15 STOH 10 Ring Row or Pull Ups or BMU 20...Read More

8am-35 Minutes. Teams of 3Ski RowRun 400mSwitch when the runner comes back, more of each movement today because there are only 3 movements listed in the workout Warm-Up: 15:00, For Quality 1:00 Cardio Choice 20 Lateral Line Hops 10 Alternating Reverse Lunges5 Inchworm Push-Ups 10 Alternating ScorpionsAlternating Ice Skater Hops  Conditioning 5 Sets 90 second AMRAP 12 American Kettlebell Swings 12...Read More

Scale don’t fail. Warm-Up :45/:45 Couch Stretch12 Bootstrap Squats w/ Block & Twist15 Banded Face Pulls -then-10:00, For Quality30 Plate Hops10 Air Squats10 Push Ups5 Muscle Clean5 Strict PressEmpty Barbell then progress loads…StrengthFront Squat + JerkEvery 2:00 x 6 Sets2 Front Squats + 2 JerksPerform @ 75-85%*Any style jerk today, athlete choice.% is Based on...Read More

:30/:30 Samson Stretch:30 Alternating Scorpion Stretch:30 Alternating Active Pigeon Stretch —2 Sets, For Quality:30 second Echo Bike20 Banded Pull Aparts20 Bear Plank Shoulder Taps12-16 Alternating V-Ups10 Goblet Cossack SquatStrength SupersetEvery 2:30 x 5 Sets12 Back Rack Lunges (Forward Step) @ 40-45% of Front Squat8-10 Dumbbell Bench Press, For Load“You Really Got Me” 15:00 EMOM minute...Read More

2 Sets, For Quality10 Bend and Bows10 Torso Rotations10 PVC Pipe Passovers5/5 PVC Pipe Around the Worlds:20 second PVC Pipe Prayer Stretch 2 Sets, with Empty Barbell10 Snatch Grip Romanian Deadlifts5 Hang Snatch High Pull5 Hang Muscle Snatch5 Hang Power Snatch5 Box Jump OversWeightlifting Every 2:00 x 5 Sets5 Tng Power SnatchLoad: @ 60%+ of...Read More

2 Sets, For Quality 30 second Jump Rope Practice4 Inchworm to Hollow Hold (3sec)6/6 Kettlebell Halos6/6 Kettlebell Windmills3-5 Strict Pull-Ups or 8-10 Ring Rows:15/:15 Single Arm Plank with Reach10:00 minutes Skill session – Crow Pose– Headstand Pose– Nose to Wall Handstand Hold– Back to Wall Feet Spotted Handstand Hold– Freestanding Handstand Hold Partner Drill into.....Read More

Warm-Up2 Sets, For Quality1:30 Row (:45 Easy, :30 Moderate, :15 Hard)8 Segmented Clean Deadlift (Top Down)8 Tall Muscle Cleans8 Front Rack Elbow Punch Throughs8 Back Squats4 Jumping Back squats Add Loads2-3 Sets1 Segmented Clean Grip Deadlift1 Hang Clean Pull2 Squat Clean5 Back squats Load to Back Squat Weights—-Strength Every 2:00 x 5 Sets5 Back Squats...Read More