“Shopaholic”20 Minute AMRAP: teams of 2Partner A200 Meter Run Partner B – AMRAPHang Dumbbell Snatch (50/35)Ring DipsSingle Dumbbell Push Press (50/35)Sit-ups Tomorrow’s Forecast:Double Unders – Burpees – Wall Balls Meme of the Week:We see it every time.

“Move Along”30 Minute Clock:5 Minutes – Single Dumbbell Step-up (50/35) (24/20)5 Minutes – Row for Calories4 Minutes – Single Dumbbell Devil Presses4 Minutes – Row for Calories3 Minutes – Single Dumbbell Reverse Lunges3 Minutes – Row for Calories2 Minutes – Single Dumbbell Thrusters2 Minutes – Row for Calories1 Minutes – Lateral Burpees Over Dumbbell1 Minutes... Read More

Back Squat – Week 2Track A4 @ 55% of 1RM3 @ 65%2 @ 75%1 @ 80%1 @ 83%1 @ 88%Max Reps (6-10) @ 83% -OR- Track B7 Reps Moderate7 Reps Heavy7 Reps Heavier7 Reps Heaviest Pull-up + Push-up – Week 2Track A5 Sets15-20 Unbroken Band Assisted Track B4 Sets4-8 Reps @ Hardest Progression Tomorrow’s Forecast:Step-ups... Read More

“Joker”For Time:10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1Deadlift (225/155)1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10Toes to Bar Tomorrow’s Forecast:Strength Day Box Brief:Saturday Night Yoga is back! Save the date for Saturday,... Read More

“Black Tar”20 Minute AMRAP:10 Snatches (95/65) (115/75) (135/85)10 Knee to Elbow10 Lateral Burpees Recipe of the Week:Looking for easy ways to prep you veggies during the challenge? Give this air fried brussels sprouts recipe a shot! Ingredients:1lb Brussels sprouts, sliced in half1 tablespoon avocado oil (or coconut oil or another high smoke point oil, but... Read More

“Station Wagon”30 Minute EMOM:Minute 1 – Bike / Ski for CaloriesMinute 2 – Russian Kettlebell Swings (72/53)Minute 3 – 10 Meter Shuttle RunsMinute 4 – Sit-upsMinute 5 – Row for CaloriesMinute 6 – RestTomorrow’s Forecast:Snatches – Knee to Elbows – Lateral Burpees Meme of the Week:The drama…

Back Squat – Week 1Track A4 @ 50% of 1RM3 @ 60%2 @ 70%1 @ 75%1 @ 80%1 @ 85%Max Reps (6-10) @ 80% –OR– Track B10 Reps Moderate10 Reps Heavy10 Reps Heavier Pull-up + Push-up – Week 1Complete Either of the Following Tracks for Both Strict Pull-ups & Push-upsTrack A4 Sets20-30 Unbroken Band Assisted... Read More

“Bouncer”For Time:100 Double Unders1000 Meter Run100 Meter KB Goblet Lunge (53/36)1000 Meter Run100 Double Unders Tomorrow’s Forecast:Back Squat – Push-ups – Pull-ups Question of the Week:If you could live anywhere else in the world, where would you go?

“Boom Boom Pow”@ 0:00For Time:21 Hang Power Cleans (185/125)18 Wall Walks15 Hang Power Cleans12 Wall Walks9 Hang Power Cleans6 Wall Walks @ 10:005 Rounds:15 Hand Release Push-ups15 Box Jump Overs (30/24) @ 20:00Not for Time:75 Meter Handstand Walk Tomorrow’s Forecast:Double Unders – Run – Lunges Quote of the Week:“You must expect great things of yourself... Read More

“Mars Landing”10 Rounds:1 Deadlift (???)10 Toes to Bar15 Hand Release Push-ups Recipe of the Week:This week’s recipe will make for a great breakfast you can prep to last a few days. Enjoy! Ingredients:Spray avocado oil (or olive oil)85g lean chicken (or turkey) sausage, cut into ½-inch pieces1/2 medium white onion, chopped3 cups spinach (or chopped... Read More