“Hypoxia”For Time:400 Meter Run-then-4 Rounds:10 Burpee Box Jump Overs (24/20)20 Pull-ups30 Dumbbell Squats (50/35)-then-400 Meter Run Recipe of the Week:This week we have a delicious looking Bison Quinoa Hash. This is a perfect meal to make in bulk and have ready for lunch throughout the week. Ingredients:1 tablespoon olive oil1 tablespoon fresh garlic, minced2/3 cup... Read More

“Battleship”25 Minute AMRAP: teams of 2Row for Meters| Every time partners switch, the athlete coming off the rower must complete 25 sit-ups. They cannot switch again until all reps are complete. Tomorrow’s Forecast:Friday’s workout calls for running burpee box jump overs, pull-ups, and dumbbell squats. Throwback of the Week:Throwback to 2014 when Wes had no... Read More

“Slayer”Death by Push PressFollowed Immediately… Death by Slam Ball (35/25)Minute 1 – 1 Push PressMinute 2 – 2 Push PressMinute 3 – 3 Push Pressetc… Continue adding 1 push press each minute until you are unable to complete your work before the start of your next round.As soon as you are unable to complete a... Read More

Deadlift10 @ 45% of 1RM10 @ 55%5 @ 65%5 @ 75%Max Reps @ 85% Chinese PlankAccumulate 5 MinutesTomorrow’s Forecast:Wednesday’s forecast calls for push press, and slam balls. Question of the Week:Would you rather be fluent in all languages or be a master of every musical instrument?

“2011 Games Finale”3 Minute AMRAP:20 Calorie Row30 Wall Balls (20/14)20 Toes to Bar30 Box Jumps (24/20)20 Sumo Deadlift High Pulls (105/72)30 Burpees20 Shoulder to Overhead (135/95)1-minute rest6 Minute AMRAP:20 Calorie Row30 Wall Balls (20/14)20 Toes to Bar30 Box Jumps (24/20)20 Sumo Deadlift High Pulls (105/72)30 Burpees20 Shoulder to Overhead (135/95)2-minute rest For Time:20 Calorie Row30... Read More

“Freaky Friday”20 Minute EMOM:5 T2B5 Power Snatch (75/55)5 Thrusters (75/55) Recipe of the Week:Who doesn’t love chili?! This week we found a great White Chicken Chili recipe from an AWESOME website (link above). Ingredients:1 1/4lb COOKED Rotisserie chicken meat, no skin and pulled into piecesSUB: chicken breasts; jackfruit1 tablespoon olive oil1 tablespoon garlic, minced and... Read More

“Straight Legless”10 Rounds:35 Double Unders1 Legless Rope Climb Tomorrow’s Forecast:Friday’s workout calls for toes to bar, power snatch, and thrusters.Throwback of the Week:Throwback to 2012 when we posted our very first strength board. Check out those numbers!

Back Squat10 @ 55%5 @ 65%3 @ 75%2 @ 85%Max @ 95%2 @ 85%3 @ 75%5 @ 65%10 @ 55%Tomorrow’s Forecast:Thursday’s workout calls for double unders and rope climbs. Recovery of the Week:Last week we gave you a great 5 minute morning stretch routine. That’s great if you have time in the morning. But if... Read More