Warm up 4 rounds 5 pull ups (weighted) 10 push ups 15 squats Strength Deadlift 5,5,5,5,5 We are not looking for broken backs.. this is about form. Go a little lighter Wod 14 minute AMRAP 9 chest-to-bar pull-ups 10 power cleans, (135/95) 20 squatsRead More

Warm Up minute 6 minute emom- run 100m, 5 push ups   then 10-20 empty bar back squats with a 1 second pause at the bottom Strength- Back squats Heavy 3’s (do two or three sets of 5 to build up to first weight of 3’s, you should be working above 85 percent) 3,3,3,3,3 WOD...Read More

Warm Up 800M sandbag run with a partner Strength Push Jerk 2,2,2,2,2,2 Go heavy! Wod 6 Rounds 9 Shoulder to overhead 135/95 9 burpees over your bar 200M run with a wall ballRead More

Warm up- 500M row 3 rounds 10 pull ups 10 push ups -Grab a bar work empty bar power postition squat clean Strength Sets of 2 Power position squat clean- work on speed under the bar 2,2,2,2,2,2 Wod 20 min AMRAP 400m Run 10 Squat Cleans (135/95) 10 T2BRead More

Sunday Funday Teams of 2- Wod 1- 10 minutes 800M with a 45/25 plate Max wall balls with remaining time- 2 burpees each every time you switch off on the wall balls Wod 2- 12 Minute Amrap 10 Clean and Jerk 135/95 10 pull ups *clean and jerks and pull ups can be split however...Read More

8am Endurance 20 minute partner interval row Partner one rows 45 seconds… 15 seconds to switch, partner 2 goes. Partner bike 12 minutes max cals… switch on the minute. 2 burpees each on every switch 9am Mobility 10 am Partner chipper one partner works at a time “99 problems but thruster’s arent one” 35 minutes...Read More

Quick little warm up- 40 bike or rower cals 25 empty bar front squats Strength Front Squat Friday Heavy sets of 3 2 sets of warm up 2 more sets of moderate weight then load up that bar and 3,3,3,3,3. keep increasing wieght Wod 25 minutes Buy in 60/50 Bike cals- Go fast! There will...Read More

Warm up- 50 Pass throughs 25 empty bar presses Strength- Push Jerk from the rack Heavy sets of the 3 3,3,3,3,3,3 Wouldnt be a bad idea to pair up with someone on this workout so we dont have to have a million bars.. count reps for your buddy… Wod AMRAP 5 Minutes 50 Wall Ball...Read More

Warm Up 4 rounds 5 pulls ups 10 push ups 15 squats Strength Bench press 5 sets of 5 Wod- 18 Minute Amrap a little rest from the weights…. this is a long time to be doing this. pace yourself 8 HandStand Push Ups 10 pulls ups 16 Pistols (8 each leg) 40 Double unders...Read More

Warm Up- 50 airsquats 40 Calories on a rower 25 push ups Go in any order Strength Back Squats two sets of empty bar warm up two sets of gradually increasing weights that are still light.. you are still warming up THEN first working set 5,5,5,5,5 – No percentages, keep adding weight, get comfortable with...Read More