Sunday Funday! Grunt work editionPartners- split how you want10 Minutes14 sandbag cleans to your shoulder28 wall balls 30/20 Wod 210 MInutes30 ski15 Double Db devil press Wod 3-15ish minute capFor time20 toes to bar25 shoulder to overhead 135/9530 Cleans 155/10535 deadlifts 185/135Row 200035 deadlifts30 cleans25 shoulder to oh20 toes to barRead More

8am40 MinutesTeams of 33 200m runs (each person run ones)50 cal ski50 cal row***between each station complete 30 cals on the bike9amWarm-Up: 10 minutes For Quality 1:00 Cardio Choice 20 Lateral Line Hops 10 Alternating Reverse Lunges5 Inchworm Push-Ups 10 Alternating Scorpions Conditioning 5 Sets 90 second AMRAP 12 American Kettlebell Swings 12 Line Facing Burpees -Max Calorie ski 3:00 Rest b/t...Read More

Body Heat & Mobility Flow400m Run:20/:20 World’s Greatest Stretch10 Arm Circles Forward & Backward10 Air Squats:20 Hanging Dead Hang or Scap Pull-Up Hold:30 Wrist & Forearm Stretch (on floor) General Prep2 Sets:4 Burpees6/6 Dumbbell Hang Muscle Snatch8 Scapular Pull-Ups + 8 Bar Kip Swings10 Barbell Overhead Squats Specific Barbell Primer2 Sets w/ Empty Barbell3 Position...Read More

General Warm-Up:2 Sets: For Quality1:00 Echo Bike10 Bootstrap Squats:30 Jump Rope1 Wall Walk + :15 Nose to Wall Handstand HoldPrimerPerform @ Working Pace1-2 Sets10/7 Calorie Echo Bike8 Wall Balls20 Double Unders2 Wall Walks“Mutt Cutts”Every 3:00 x 10 Sets12/9 Echo Bike15 Wall Balls30 Double Unders3 Wall WalksWall Ball: 20/14lb, 9/6kg, 10/9ft Level 2:Every 3:00 x 10...Read More

General Prep3 Sets: For Quality12 Alternating Box Steps8/8 Single Leg Barbell Romanian Deadlift10 Barbell Sumo Stance Good Morning12 Alternating V-Ups10 Banded Overhead PressSpecific Prep3-4 Sets2-4 Sumo Deadlifts3-5 Strict Press4-6 Alternating Dumbbell Step-Ups4-6 GHd Sit-Ups or modification Building towards working weights and movement patterns**** you can sub out the sumo deadlift for regular deadlift *** its...Read More

General Prep2-3 Sets: For Quality300/250m Row10 Kettlebell Deadlifts10 Deep Lunge Mountain Climber8 Scapular Pull-Ups8 Ring RowsStrength Test0:00 – 2:00 Max Unbroken Strict Pull-Ups2:00 – 7:00 Max Ring Rows*Rx : Body at Parallel to the FloorCoaching Notes, Strategy, and Goals The focus here is to choose an option for the Strict Pull-Ups that allows for 4+...Read More

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