Tuesday 1/10Warm UpOn a 7 Minute ClockRun 400m30 Jumping Lunges20 “½ American” KBSMax Freestanding HS Hold in Remaining Time:15 SkillAlternating EMOM 12 MinutesEven minutes 1 Repeatable set of Kipping or Strict HSPUodd minutes 1 Repeatable set of Pike HSPUAthletes who can perform both strict andkipping HSPU may choose based onweaknesses, 3 rep minimum.Athletes who cannot...Read More

Monday 1/9Warm Up2:00 of 4-way Banded GluteActivationThen 3 Steady Rounds12 DB Front Rack Lateral Squats10 Hip Extensions (or glute bridges ifGHDs are unavailable)12 Jump Squats10 Ring Rows:15 StrengthFind a 5RM Back Squat*build up slow, putting 225 on the bar to warm up for a 275 5 rep max is not slow. *you dont have to...Read More

Coaches Choice warm upThe in teams of 2Wod 110 Minutes amrap- you go i go5 pull ups 7 push ups9 SquatsWod 2“Heave and Ho” from the Barbell Beatdown AMRAP 12 MINUTES Ski Cals (One partner always working on the Ski) 50 foot Yoke carry (156lbs all divisions)  6 Sandbags over the yoke (will be set to...Read More

Endurance8am36 minutes of workTeams of 2 (pick one machine you like and one you dont, it does not matter which machine you get on first. we need to run more, don’t you agree? 18 minutes on one machine. Partner is on the machinePartner 2 is running 400m (lets make this 2-200’s so we dont have...Read More

Friday4 Minutes of bike or row.. switching from 30 seconds moderate pace to 30 seconds quicker pace.Then2 Rounds10 push ups30 second hang from the bar in a hollow10 Empty Bar Front squats30 second hollow on the floorStrength :10 to :30You will have 10 minutes to build to your first weight of your working sets. Challenge...Read More

“when is the workout going to post?” Right now! Show up even you don’t like partner wods. you’re not “slowing anybody down”.. that’s silly. both partners are working at the same time the entire workout so nobody is slowing anyone down. Partner workouts are the best! Thursday 1 / 5  WARM-UP –   6 min...Read More

WARM-UP – (3:00 – 13:00)Banded 7’sInto6 min AMRAP10 Box Jumps3 Shoulder Press (empty bar)3 Push Press (empty bar)3 Push Jerk (empty bar)STRENGTH – (13:00 – 32:00)3 Push Jerk x 5 sets @60-70% (1RM Clean and Jerk)Rest 60-90 seconds between setsAthletes have 10-12 minutes to complete 5 sets of 3 reps on push jerks between 60-70%....Read More

WARM-UP – (3:00 – 20:00)3:00 Assault Bike or Echo Bike (Alternate 30 secs Moderate/fast into 30 secs slow)into3 Sets10 PVC Pass Throughs5 Snatch Grip Shoulder Press (PVC)5 Overhead Squats (PVC)5 Kip SwingsSTRENGTH – (20:00 – 35:00)3 Overhead Squats x 5 Sets @60-70% (1RM Snatch)Rest 60-90 seconds between setsAthletes have 10-12 minutes to complete 5 sets...Read More

WARM-UP – (3:00 – 14:00)3:00 MachineInto3 sets:10 Lateral Hops over the rower (or line hops)3 Inch Worms10 Air SquatsWORKOUT PREP – (14:00 – 36:00)2 Rounds5/4 Calorie Row2 Burpee Over RowerWORKOUT – (14:00 – 36:00)10 rounds16/13 Calorie Row8 Burpee Over RowerTARGET SCORETarget time: sub 14 minutesTime cap: 18 minutesACCESSORY – (36:00 – 50:00)Goblet Squat: 1 and...Read More

Happy New Year! We are closed today! see you Monday bright and early at 5am so you can start on those New Year Resolutions!Read More