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

Sunday Funday – teamsWods will be on the boardwod 1 will be synchronized single db thrusters and rowingWod 2-9 Min Amrap- split how you want20 Deadlifts 185/13520 Toes to barWod 3 will be clean and jerks and synchronized burpeesRead More

8am Endurance. Teams of 345 minutes AmrapBuy In (only do this once)800m walk/run -one partner carries a sandbag, one partner carries 2 KB’s, one partner carries nothing*switch anytime, when you switch do 3 burpees eachAfter completing the 800 start the following. 1 partner working at a timeBike CalsRow CalsSki Cals*every time you switch spots on...Read More

4 minutes cardio then coach lead barbell warm upStrengthSquat or power Snatch5 snatches @ 70%2 sets of 4 Snatches @ 75%2 sets of 3 Snatches @ 80%2 set of 2 Snatches @ 85%2 sets of 1 Snatch @ 90%This is going to take a little while. Its squat or power but the workout is a...Read More

Warm-Up3 Sets, For Quality1:00 minute Row: Increase Intensity on Each Set10 Cossack Squats30 second Glute Bridge Hold10 Behind the neck elbow punch throughs1 “Barbell Complex”“Barbell Complex” equals the following3 Clean Grip Deadlift3 Hang Clean High Pulls3 Hang Muscle Cleans3 Front Squats3 Push Press10 Behind the Neck Elbow Punch ThroughWe will give you time to warm...Read More