Weekly Preview. Monday workout belowMonday: Leg Stamina EMOM20:00 EMOM: Row + American Kettlebell Swings + Echo Bike + Front Rack Step-Ups + RestTuesday: Weightlifting + #TEAMPRVN Tuesday WorkoutFront Squat + Split Jerk Complex # TEAMPRVNTUESDAY : 13:00 AMRAP : Triplet of Double Unders + Dumbbell Thrusters + Toes to Bar Wednesday: Classic CrossFit Triplet / Gymnastics...Read More

Sunday Funday! Grunt work edition Partners- split how you want 10 Minutes14 sandbag cleans to your shoulder28 wall balls 30/20Wod 212 MInutes 100 Foot yoke carry 20 Double Db devil pressWod 3-15ish minute capFor time20 bar muscle up 25 shoulder to overhead 135/9530 Cleans 155/10535 deadlifts 185/135Row 200035 deadlifts 30 cleans 25 shoulder to oh20...Read More

8am40 Minutes Teams of 33 100m runs (each person run ones50 cal ski50 cal row***between each station complete 30 cals on the bike9am 3 Sets: For Time 12 Handstand Push-Ups (or 12 strict heavy barbell presses)10 Dual Dumbbell Step-Ups12 Renegade Rows60 Double Unders12 Renegade Rows10 Dual Dumbbell Step-Ups12 Handstand Push-Ups Rest 3:00 minutes b/t sets...Read More

Mobility and Body Heat (4 minutes)1:30 Cardio Choice:30 second Puppy Dog Pose:20/:20 Scorpion Stretch:30/:30 Deep Lunge Ankle Mobilization General (4-6 minutes)2 Sets For Quality10 PVC Pipe Pass Throughs5/5 PVC Pipe Around the Worlds5 PVC Pipe Overhead Squats5 Squat Jumps:10/:10 Second Single Arm Active Hang or :20 seconds Active Hang8-10 Ring RowsCoach lead Barbell Warm upStrengthSquat...Read More

General (10-12 minutes)2 Rounds at a Moderate Pace:1:00 Easy Row or Jog5 Inchworm Push-Ups10 Deep Lunge Mountain Climbers1 Wall Walk + 10 sec Nose to Wall Handstand Hold10 Alternating Bird-Dogs Specific Movement Efficiency Talk and Practice Burpee Practice + Wall Walk Efficiency and Practice (2-3 minutes)5 Slow Burpees focusing on controlled movement5 Fast Burpees to...Read More

General Warm-Up: (5-7 minutes)2 Sets: For Quality:30 second Jump Rope (Single Unders, Running Singles, Double Unders)5/5 Pendulum Lunges10 Dumbbell Goblet Squats8/8 Single Dumbbell Suitcase Deadlift Specific Warm-Up Prep ( 6-8 minutes)3 Sets: For Quality8-6-4 Barbell Back Squats: Building Load to Working Loads for Strength6 Dual Dumbbell Power Cleans6 Dual Dumbbell Reverse Lunges20 Double Unders Dumbbells...Read More

2 Sets: For Quality1:00 Machine of Choice10 Air Squats8 Cat-Cows10 Scapular Pull-Ups10 Banded Pass-Throughs12 Banded Pull-Aparts Specific Skill Work: (8-10 minutes)Bar Muscle-Up Progression Specific Warm-Up (6-8 minutes)2-3 Sets2 Burpee Pull-Ups or 1-2 Bar Muscle-Ups4 Alternating Dumbbell Snatch @ Building to Workout Loads *Focus on patterns and switching hands2-4 Push-Ups2-4 Toe to Bar or Kipping Knees...Read More

Mobility Prep + Body Heat (4-5 minutes):2:00 minutes Cardio Choice5/5 World’s Greatest Stretch10 Alternating Scorpions:20/:20 second Samson Stretch Hold:30/:30 second Banded Tricep Stretch—General Warm-Up (5–7 minutes):2 Sets: For Quality10 Tempo Air Squats (20×1)8 Jumping Air Squats10 Down Dog Touch Touches8 Push-Ups20 Mountain Climbers Specific Warm-Up: (7-9 minutes):Empty Barbell:3 Hang Muscle Cleans3 Hang Power Cleans3 Front...Read More

Sunday Funday! Don’t forget to sign up for www.RoadHouseRumble.com Workout 112 Minute Amrapyou go, i go7 burpees 6/4 cal bike3 right arm hang snatch 70/503 left arm hang snatch 70/50Workout 2Split how you want14 Minute Amrap14 DB bench Press 200 M run together4 rope climbsWorkout 38 Minute amrap10 squat cleans8 bar muscle upsBarbell starts at...Read More

Get your team ready for www.RoadHouseRumble.comask us for details8am35 Minute AmrapTeams of 330 Cal Bike30 Cal Row 30 cal ski**21 single db devil press between every machine9amFor Time80 Air Squats100m Farmers Carry500m row60 Wall Balls 20/1460 Abmat Sit-Ups500m row50 Burpees50 box step ups 35/20100M farmer carry40 Push-Ups20 Burpee Pull-Ups500m row35ish minute capRead More