Monday 9.12.2022
DeadliftBuild to a heavy single-then-5 Reps @ 75% of your heaviest lift “Seven”14 Minute AMRAP:7 Burpee Box Jump Overs14 Wall Balls (20)(11ft/9ft)21 Calorie Row Question... Read More
Friday 9.9.2022
Front SquatBuild to a heavy single-then-5 Reps @ 75% of your heaviest lift“Scrappy”3 Rounds:10 Front Squats (185/125)7 Muscle-ups Recipe of the Week:Want to mix up... Read More
Thursday 9.8.2022
“Cardi-OW” 4 Rounds:500/400 Meter Row60 Meter Lunge70 Double Unders Meme of the Week:
Wednesday 9.7.2022
“Warm-up”15 Minute AMRAP:10 Power Snatches (95/65)10 Toes to Bar10 Push Press (95/65)10 Box Jump Overs (24/20)-then-10 Minute Clock:Build to a heavy snatch Recovery of the... Read More
Tuesday 9.6.2022
“Hakuna Tabata”8 Rounds (each)20 Seconds Work, 10 Seconds RestRow for CaloriesHollow RocksShuttle RunsRings Rows Question of the Week:What season of the year is your favorite?... Read More
Monday 9.5.2022
Bench PressBuild to a heavy single-then–5 Reps @ 75% of your heaviest lift “Barrel”For Time:100 Push-ups EMOM – 10 Kettlebell Swings (53/36) Quote of the... Read More
Friday 9.2.2022
Deadlift5 x 5 “Dipana”21 – 15 – 9Deadlift (225/155)Ring Dips Recipe of the Week:Here is a unique meal idea you can prep for next week.... Read More
Thursday 9.1.2022
“Triple Stack”19 Minute AMRAP:Partner 1 – 200 Meter RunPartner 2 – Rope ClimbsPartner 3 – Double Unders Meme of the Week:
Wednesday 8.31.2022
“Powerful”21 Minute EMOM:Minute 1 – Clean Pull + Power CleanMinute 2 – 4 Seated Dumbbell Shoulder PressMinute 3 – Rest Recovery of the Week:Here is... Read More
Tuesday 8.30.2022
Pause Back Squat + Back Squat5 x 1 “Refresher”16 Minute AMRAP:200 Meter Row16 Goblet Squats (53/36)12 Chest to Bar Pull-ups8 Burpee Box Jump Overs (24/20)... Read More