Did you eat your Wheaties? It’s deadlift retest day. We’ve been hitting some pretty heavy percentages the past few weeks so you might have already hit a PR and thats a win. Today is your last shot to go for it. 15 Banded Good MorningsThen,12-9-6Russian KB SwingsEmpty Bar deadliftsRow Calories @ Moderate PaceLifting RetestDeadlift5-3-3-1-1-1Start around...Read More

Sunday Funday with partner Wod 110 Minutes amrap split how you want 5 pull ups10 Push ups15 squats WOd 2-10 Minute amrapOne partner is working on an amrap of 10 Kb swings 10 burpeeswhile the other partner is running 200 m. Switch after the run where ever the kb/burpee partner left offWod 3- 12 Minutes12...Read More

This one will get you. There is no rest. For scoring on this, we will do total meters accumulated. On your whiteboards keep track of your runs in one column and meters on machines in the other then add them up at the end30 minutes- 15 minutes on ski for meters 15 Minutes on a...Read More

2:00 Couch Stretch (1:00 per leg)15-12-9UB Wallballs (any weight, but must be UB) :30 HS Hold between sets Every 3 Minutes for 9 Minutes5 Scap Pull Ups4 Gymnastic Kips3 Chin Over Bar Pull Ups2 Chest to Bar Pull Ups*Goal of this warm up and skill session is have anyone who can do this unbroken or...Read More

20 Banded Pull Aparts (20 palms up + palms down)-Then-4 Rounds30 Single Unders (Rounds 3 and 4 Double Unders) 4 push ups5 Pull upsStrengthBench Press 5×5 starting at about 65 percent and moving up to a heavy 5Between sets 10 strict pull ups whether that with a band or not. Even if you have 3...Read More

Straight Through400m Row10 Inchworms20 Hollow Rocks10 Inchworms 400m Row Deadlift – Retest Primer DayBuild to a heavy Single, around 80-90%, then:EMOM 10 Minutes2 Deadlifts @ 50% 1RMDrop and reset between reps. Reps are intended to be pulled with as much speed off the floor as possible.*that does not mean yank the bar of the ground....Read More

20 Band Pull Aparts-Then-AMRAP 4 MinutesRun 100m10 PVC OHS1 Wall Walk* *add one Wall Walk per round Strength/skillEvery 1:30 for 15:00 (10 sets)1 Tempo Pull Squat Snatch Compare to Oct. 12th.Time to get heavy but keep this tempo, next week we are testing a 1rm snatch without a tempo. Handstand or wall walk work- Suggested...Read More

2:00 Banded Glute Activation-Then-Every 2:00 for 6:008 Empty Bar Clusters 5 Burpee Box Jump OversFor Time8×4 Front Squat @ 60% 1RMBar is taken from the floor. Must be done in sets of 4, and athletes must drop after every 4 reps. Athletes may squat clean the first rep.*if you miss a rep, take time off...Read More

Sunday Funday The girls! running clock. get after it Grace, Helen, Karen Split the work however you want, start the entire workout with an 800m partner run straight intoGrace 30 Clean and Jerks for time -then-Double reps Helen 400 meter Run (Run together) 42 Kettlebell Swings (1.5/1 pood) 24 Pull-UpsThen Karen 150 wall ballsRead More

8 am Endurance Finish in any order with a partner4×800 M Run4000m row4000m skiThis is a slow and steady, close to an hour, workout9amFor time with a partner 30 Hspu30 Front Squats 185/13530 Power cleans 185/9530 BurpeesRest 530 HSPU30 front squats 155/10530 Power cleans 155/10530 Burpees Rest 530 hspu30 front squats 135/9530 power cleans 135/9530...Read More