Mondays workout is below. Here is a preview of the week Monday – August 4🛠️ 1RM Clean & Jerk + 1RM Front SquatStimulus: Max Load / CNS DemandFocus: Barbell mechanics, posture, and top-end strengthOptional lower-body accessory circuit to reinforce squat integrity. Tuesday – August 5🔥 “Samsonite… I Was Way Off!” (2 x 10:00 Intervals) +...Read More

2025 Kind of Like The Games Sunday Funday Teams of 2Wod 112 Minutes Amrap split how you want10 Wall Walks 30 single DB shoulder-to-overheads 70/5050 Doubles each (can go at the same time)30 toes-to-barsWod 212 Minute Amrap2 rounds split how you want35-calorie ski erg28 chest-to-bar pull-ups24 burpee box jump-oversIf you make it past 2 rounds,...Read More

8am Teams of 335 minute amrap400m runRow ski Burpee box get overs on the double high boxes. Switch when 400m runner gets back9amWarm-Up:3 Sets: For Quality1:00 Echo Bike10 Hollow Rocks10 V-Ups15 Air Squats Conditioning30 minute EMOM (6 rounds)minute 1: 15/11 Calorie Echo Bikeminute 2: 14 Alternating Dumbbell Snatchminute 3: 15/12 Calorie Rowminute 4: 10 Burpee...Read More

General Prep10:00, For Quality1:00 Cardio Choice10 Deep Lunge Mountain Climbers10 Air Squats10 Hollow Rocks:15 Passive Hang + :15 Active Hang Specific Barbell PrepTake 7 minutesTake the barbell to the rack and loosen up for the Back Squats with the focus on dialing in form and tackling 2 Reps at a time from 40-50% up to...Read More

General Prep2 Sets: For Quality:30 second Jump Rope10 Alternating Scorpions10 Alternating Iron Cross Stretch:20 Down Dog Calf Gas Pedals10 Down Dog Toe TouchesSpecific Barbell Prep3 Hang Muscle Snatch3 Hang Power Snatch3 Overhead Squats3 Hang Squat SnatchThen..3-5 Sets Building1 Power Snatch + 1 Squat Snatch, adding weight gradually to reach 70% for first working setSnatch Complex...Read More

3 Sets: For Quality200m Run15/12 Calorie Row10 Air Squats10/10 Bird Dog From Crawling10/10 Dead Bugs Touch on Wall Ball Efficiency and tackle 8-10 reps for a good primer set before the workout“Inversely Correlated”For Time:10 Wall Walks200m Run30/24 Calorie Row40 Wall Balls500m Run Rest 3:00 500m Run40 Wall Balls30/24 Calorie Row200m Run10 Wall WalksWall Ball: 20/14lb,...Read More

General Prep2 Sets:1:00 Bike10 Down Dog Toe Touches10 Dual Dumbbell Deadlift10 Dual Dumbbell Front Squats5 No Jump BurpeesSpecific Barbell Prep2 Sets:3 Tall Muscle Cleans3 Front Squats3 Press in Split3 Hang Power Clean3 Hang Squat Cleans3 Split Jerks with 1 sec Pause in the Catch Then Add loads and Build to ~70% for Set 1 of...Read More

Mondays workout is below. Here is a preview of the week Strength & WeightliftingFocus: Barbell Complexes and Strength Primers for 1RMs next weekTuesday: Clean Complex (Power + Squat + Split Jerk)Thursday: Snatch Complex (Power + Squat, wave loading)Friday: Back Squat Doubles @ 80% (Front Squat Test Incoming)GymnasticsFocus: Muscle-Up Skill, and Toe to Bar Volume PacingMonday:...Read More

Sunday Funday Teams of 2coaches choice warm up14-Minute AMRAP 15 Syncro Dumbbell Snatches (50/35#) 30 Calorie Row (split as needed)15 synchro Devil Press30 Wall Balls (20/14# to 10/9′) (split as needed)200-ft Partner Sandbag Carry (150/100#) (both partners move together, may switch as needed)Wod 2Split as needed (except doubles you are both doing 30 before moving...Read More

8amTeams of 3, one person working at a time35 Minute Amrap40 Cal bike*40 Cal ski*40 Cal row* *team does 30 burpees (split how you want) between Rounds9amWarm Up:1:30 Row–2 Sets5/5 Single Arm Dumbbell Deadlifts10 Alternating Single Arm Dumbbell Swings10 Russian Twists10 second Hollow Hold5/5 Pendulum Lunges Workout 1000/900m row buy inThen 3 rounds25 KB swings25...Read More