Warm-Up Part A)5:00 minutes, For Quality:30 second Row @ Moderate Pace8 Alternating Deep Lunge Mountain Climbers8 Scapular Pull-Ups + 8 Bar Kip Swings8 Ring Rows Part B)5:00 minutes, For Quality:15 second Behind the Neck Elbow Punch Throughs7 Barbell Quarter Squat Jumps5 Push Press3 Strict Pull-Ups or 5 Ring RowsBack Squat ProgressionFor Load:Every 3:00 x 4...Read More

Warm-Up: 6 minute amrapRotating Stations (5:00)30 seconds @ Each Station– Jump Rope– Extended Reverse Plank Bridge– Deep Squat with Thoracic Rotation Barbell Primer (Coach Led)3-4 SetsHigh Hang High Pull + High Hang Muscle Snatch + Overhead SquatHang Snatch High Pull + Hang Power Snatch + Overhead SquatLow Hang Squat Snatch + Snatch Balance Then …Hit...Read More

14 Minutes Run 200 Together10 Bar muscle ups split how you want (sub is 10 pull ups 10 dips)12 Front squats, 135/9514 deadlifts 135/95Wod 24 Minutes max ski calsinto 3 mintues max reps clean and jerks 155/105wod 312 Minutes Amrap14 cal row12 Burpees over rower split how you want10 Synchro single arm devil pressRead More

8am Endurance, 9am crossfit and weightliftingEnduranceTeams of 4- 40 Minute amrap60 Cal Ski6 sled pushes (DOWN AND BACK IS 2)60 sandbags over shoulder6 sled pushes60 cal row6 sled pushes60 burpees 6 sled pushes9amWarm up will be on the boardWod 14 rounds for max reps of:1 minute of snatches1 minute of rowing for calories1 minute of...Read More

For Quality3:00 Row (:30 ez/:20 mod/:10 hrd) Then 2 Sets:30 Elevated Prayer Stretch:30 Alternating ScorpionsTHEN 2 Sets10 Glute Bridge Banded Pull Apart Rows10 Scapular Push-Ups10 Alternating Single Arm Kettlebell Deadlifts10/8 Calorie Row, Building to Pace “Pump the Brakes”For Time:Every 4:00 x 5 Sets12 Dumbbell Bench Press18 American Kettlebell Swings24/18 Calorie RowDumbbells: 50/35lb, 22.5/15kgKettlebell: 53/35lb, 24/16kg22/17...Read More

Warm-UpFor Quality3 Sets (12 Total Intervals)30 seconds @ Each Station15 seconds Transition between-Echo Bike-Inchworm to Hollow Body-Jump Rope Practice–Curtsy LungesOn these long EMOM workouts we will figure out before the workout or in the first round the numbers you should be shooting for on these movements. “Volcanic Ash”30:00 EMOMMinute 1: 15/12 Cal Ski Erg or...Read More

6:00 minutes, For Quality60 second Machine Choice10 x (Push-Up + 2 Alternating Deep Lunge Mountain Climbers)10 Dead-Bug Heel Taps(5 Single Arm Upright Row + 5 Single Arm Strict Press) / ArmBarbell warm upThenWe will let you get a little weight on the bar and we go through thisFor Load:Every 3:00 minutes x 5 Sets3 Hang...Read More

Warm-UpFor Quality2 Sets (8 Total Intervals)40 seconds @ Each Station20 second Transition-Line Hops (Lateral + Forward and Back)-10 Hollow Rocks + Alternating V-Ups-Inchworm Push-Ups-Jumping Pull-Up + 3 sec EccentricSkillRing muscle up skills*we realize that not everyone may not be interested in learning a ring muscle up but these progressions are very helpful. Working on ring...Read More

Welcome to the ‘Hercules’ cycle!This 12 week cycle, broken into two 6 week progression blocks, will continue to build on the technical weightlifting work and top end front squat strength we built in Achilles. We will now start to focus on slightly higher volume strength and weightlifting sets in the 3-5 rep range. Our overarching...Read More

Wod 1- 10 minute amrap- alternating rounds- good little warm up workout5 pull ups10 push ups15 squatsWod 2-12 Minutes AmrapSplit how want400 M Row10 Power Cleans10 shoulder to overhead**** add 3 Power cleans and 3 shoulder to overhead every roundWod 3-10 Minutes amrap-split how you want20 Burpees over your bar 6 rope climbsRead More