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Monday September 27th

21-15-9Alternating Dumbbell Snatch (50/35)Burpee over DumbbellPull-ups -Rest 5:00- For Time:45 Alternating Dumbbell Snatch (50/35)45 Burpee over Dumbbell45 Pull-ups ACCESSORY 4x:10 Db bench press12-15 banded tricep ext.

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Saturday September 25th

For Time:20-16-12-8-4Dumbbell Deadlifts (2x50s/35s)15-12-9-6-3Box Jumps (24”/20”)10-8-6-4-2Dumbbell Thrusters (2x50s/35s) -stimulus-11-13 min

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Friday September 24rd

Teams of 216:00 Amrap20 Synchro Toes to Bar20-30-40-50. . .Overhead Squats (115/80) -Stimulus-Make in to 4th or 5th round

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Thursday September 23rd

4 rounds for time of: Lunge 100 metersRun 300 meters Holding a 20/14# med-ball. Stimulus20-25 min Accessory100 banded hamstring curls

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Wednesday September 22nd

2 sets15/12 Calorie Ski3 Rope Climbs12/10 Calorie Ski2 Rope Climbs9/8 Calorie Ski1 Rope ClimbRest -3:00 between sets- Substitute Calorie Row if Ski Erg is unavailable

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Tuesday September 21st

In 12:00:Find a 1rm strict press For Time:400m Run50/40 Calorie Assault Bike400m Run * Echo Bike Calories: 40/34 -Stimulus-5-8 min

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Monday September 20th

5 Rounds60 Double Unders15 GHD’s5 Burpee Bar Muscle Ups -Stimulus-12-14 minutes Accessory3x:8-10 Bent over barbell row30 banded lat pull downs

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Saturday September 18th

Teams of 215 Synchro Bar Muscle Ups or 20 Synchro Burpee Pull-Ups100/80 Calorie Assault Bike or 85/70 Calorie Echo Bike100 Double Unders (Each/Same time) 12 Synchro Bar Muscle Ups or 16 Synchro Burpee Pull-Ups100/80 Calorie Assault Bike or 85/70 Calorie Echo Bike100 Double Unders (Each/Same

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Friday September 17th

16-14-12Calorie RowStrict Handstand Push-Ups – @8:00 – 16-14-12Calorie RowFront Squats (95/65) – @16:00 – 16-14-12Calorie RowPush Press (95/65) * Women’s Calories 13-11-9 -stimulus-4-5 minutes per section Accessory 5 Sets (1-3 Abmats)5 Kick Up + 3 Second Descent + Strict Press

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Thursday September 16th

3 person team5 rounds (each – 1:2/work:rest)12 Toes to bar6 Hang Squat Cleans (185/125)50 yd sled sprint (25lb/empty) or 30 Jumping Split Lunges

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