Warm up4 Rounds :45 second machine2 sets of bar shapes (hang, hollow hold, hand, arch, hang)5 thrusters*add weight to thruster each roundStrength/Barbell conditioningEvery 2 minutes 10 Thrusters8 thrusters6 thrusters4 Thrusters 2 thrusters*add weight each timeWod4 Sets4:00 AMRAP1:00 Max Unbroken Sets of 5 Chest to Bar Pull-Ups400m Run-Max Calorie Row in the Remaining TimeRest 2:00 minutes...Read More

Warm up3 Minutes MachinesThen 3 Rounds7 Airsquats with a 2 second hold at the bottom10 banded glute steps each way5 Burpee broad jumpsStart building to your first set of 5 for the back squats. We’re building to a heavy set of 5 today.Then Every 3:00 minutes, 5 Sets5 Back SquatsStart @ 70% and increase to...Read More

4 Minutes MachineThen Barbell Warmup Together -after warm up build to a weight HIGHER than you are using for the workoutWorkout Part A)8:00 minute AMRAPAMRAP Rounds of “The Chief” From 0:00 TO 8:003 Power Clean, 135/95 (61/43 kg)6 Push-Ups9 Air SquatsEvery Minute on the Minute Starting @ 0:00Complete 5 Lateral Burpees over the Bar____________________________Rest 2...Read More

Teams of 2Wod 1-split work as needed10 Minute Amrap Ski 300/25020 shoulder to overhead 155/115 (should be weight you can get 10 reps of unbroken)Wod 29 Minutes- split how you want14 power cleans14 Burpees 14 synchro air squatsWod 3-15 minutes cap 3 Rounds for time: 90 M Sled Push (Each teammates does 15M down /...Read More

8am EnduranceTeams of 345 Minute AmrapSki 60 calsRow 60 cals6-200’s (alternate through your teammates, one at a time)*workout starts with 15 sandbags over the shoulder and team does 15 sandbags at the completion of the ski, row and run every roundM/M/M team 60 calsF/F/F team 50 calsMMF or FFM team 55 cals9amComplete with a Partner,...Read More

Warm-Up8:00 minutes : For Quality30 second Goblet Squat Ankle Mobility10 Goblet Cossack Squats10 Russian Kettlebell Swings5/5 Single Arm Kettlebell Thruster5 Burpee Squat JumpStrength:Every 2:00 x 4 Rounds3 Front Squats,Starting @ 75% and building to a heavy triple for the day.-Directly IntoEvery 2:00 x 4 RoundsSet 1: 5 Back Squats at 75% of Heavy Front Squat...Read More

Warm up8:00 minutes, For Quality40 seconds Cardio Choice10 Alternating Samson Lunge8/8 Suitcase Kettlebell Deadlifts20/20 second Single Leg Glute Bridge Holdwod Every 10:00 minutes, 4 Sets40/30 Calorie Echo Bike20 Single Dumbbell Box Step-Overs 24/20” , 50/35lb, (22.5/16kg)400/350m Ski or Row200ft Dual Kettlebell Farmers Carry 70/53lb Today’s focus is all about consistency and enduring through a solid...Read More

Warm-Up:3 Sets: For Quality10 Bootstrap Squats50 feet of high knees50 feet of butt kicks10 Scapular Pull-Ups3 x 25/25ft Lateral Shuffle 3 Burpee Broad Jumps for Distance Workout For Time:3 Rounds:200m Run21 Wall Balls, 20/14lb 15 Toe to Bar9 Line Facing Burpees1:00 Rest between roundsRest 3:00 minutes after final roundTHEN1 Round:400m Run40 Wall Balls 20/14lb –...Read More

Warm-Up2 Rounds or 8:00 minutes2:00 Cardio of choice (60sec ez, 40sec mod, 20sec hard)25ft/side SA Bottoms Up KB Carry8/side Quadruped Thoracic Rotations5 x (2 Push-Up + 4 Mountain climber lunges) We have a fun strength superset today with the goal of starting minute 1 with either the Deadlift or the Push Press. We are assuming...Read More

Warm-Up10:00 minutes : For Quality:30 second Machine of Choice8 Bar or Ring Kip Swings10 Alternating V-Ups10 Alternating ScorpionsSkills and DrillsRing Muscle ups skills or work on your pull ups and dips. Progressions will be different for everyone, examples on board and the coach will help you*don’t automatically avoid todays workout because it says “muscle ups”...Read More