Warm-Up Part A)8:00 minutes, For Quality:30 second Row @ Moderate Pace5/5 World’s Greatest Stretch8 Bootstrap Squats10 Cossack Squats Part B)10 Empty Barbell Back Squats5 Back Squats @ 40-50%3 Back Squats @ 50-60%3 Back Squats @ 60-70%Find 3 rep max backsquatStrengthEvery 3:00 x 4 Sets3 Back SquatsStay on the 3:00 but if you need an extra...Read More

Warm-Up: 2 Sets, For Quality1:00 minute Machine Choice10 Bird-Dogs20 Bear Plank Shoulder Taps10/10 Single Leg Glute Bridges15 Banded Pull Aparts15 Banded Face PullsWe will let you build to a starting weight for this. Keep your sets at every 3:00 as your building. When your ready go for that 5 rep. We can run over on...Read More

Wod 116 Minutes Ski 25030 Partner wall ballsRun 200 (together)15 Power Cleans 155/105Wod 210 Minutes 16 HSPU24 Toes To bar80 Doubles (or 120 singles) Wod 33 Min Row for max cals Split how you want1 minutes Max Rep Deadlifts at 225/1553 Minutes max SYNCHRO burpees over your barScore on wod 3 is cals+deadlifts+burpeesRead More

Saturday November 9thTeams of 3-40 Minute AmrapTeams will work through the 3 machines completing 60 Calories on each machine, splitting the cals how they want, before moving to the next machineAt 0,5,10,15,20,25,30,35 minutes mark all the teammates will stop and complete 40 burpees split how they want. only 1 partner works at a time. ***its...Read More

Warm-Up 2 Sets, For Quality:45/:45 World’s Greatest Stretch15 PVC Pass Throughs8/8 Kettlebell Windmill Press15 second Active Hang + 15 second Passive HangBarbell Prep and PrimerHigh Hang (Hip), Hang (Knee), Low Hang (Below Knee) – Snatch High Pull– Muscle Snatch– Power Snatch– Overhead Squat– Squat Snatch Then add loads, bar should be off the floor now...Read More

Warm-Up For Quality 3 Sets: 1:00 Run / Row / Echo (Alternating Each Set)10/10m Banded Monster Walk10/10m Lateral Band Walk15 second Down Dog Gas Pedals10/10 Single Leg Glute Bridge30 second Glute Bridge HoldPretty straight forward cardio today. 3:00 x12 sets (each station 4 times) however much time you have left in the 3:00 is your...Read More

Warm-Up: For Quality3 Sets10/10 Hip Airplanes8 Dual Dumbbell Deadlifts8 Dual Dumbbell Power Cleans8 Dual Dumbbell Front Rack Reverse Lunges:15 Dead Hang + 8 Bar Kip Swings + 4 Strict Pull-Ups or 8-10 Ring Rows *Dumbbells at light to moderate load, under working weightsStrengthDeadliftsEvery 2:00 x 5 Sets4 Reps @ 65%3 Reps @ 70%2 Reps @...Read More

Warm-Up 400m Run -then-:45/:45 PVC Front Rack Stretch:45 Child’s Pose10/10/10 Prone I/Y/T -then- For Quality: 10:00 AMRAP5/5 Hang Dumbbell Snatch, Light5 Yoga Push Ups:15 second Wall Lean March:10 Handstand Hold + 2/2 Shoulder TapsFor Time: 8 Rounds15 Alt. Dumbbell Snatch3 Wall Walk/8 Strict Handstand Push Ups-into-1200m Run cash out *On rounds 1/3/5/7 you will complete...Read More

Warm-Up: 2 Sets, For Quality:40 second on / :20 second off– Row– Quadruped Thoracic Rotations (20” /each)– Inchworm Push-Ups– empty bar back squat – *Barbell ComplexBarbell Complex = Tall Muscle Clean + Strict Press + Front Squat + Thruster + Jumping Back SquatBack SquatEvery 90 seconds x 6 Sets2 Reps @ 75%% of 1RM Back...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