BLOG

Stay up to date with news from HQ.

Saturday August 6th

AMRAP 16:2-4-6-8…BurpeesDB alternating split snatches (35/50 lb)Knees-to-elbows 3 sets:10 DB Bulgarian split squats/leg

Read More

Friday August 5th

5 rounds for time:25 wall-ball shots (14/20 lb) (11/12 ft)10 med-ball weighted pull-ups (14/20 lb) -Stimulus-13-18 minutes Accumulate:150 weighted partner sit-ups (14/20 lb)– Partners face each other and pass the med-ball back and forth.– 75-reps per partner.

Read More

Thursday August 4th

10 x 1:00 rounds for reps:3 deadlifts (205/315 lb)Max double-unders– Rest 2:00 between rounds 3 Sets:30 banded hamstring curls10/10 birddogs 

Read More

Wednesday August 3rd

Every 2:00 for 8:00:10 Bench Press Every 5:00 x 3 rounds:800-m runthen…Every 3:00 x 3 rounds:400-m run

Read More

Tuesday August 2nd

4 Rounds for Time:3 Rope Climbs12 Overhead Squats (135/95)24 Box Jump Overs (24/20) -Stimulus-12-16 min Accessory:3 Rounds:10 Barbell High Pulls8/8 Single arm db press1:30 rest

Read More

Monday August 1st

4 x AMRAP 3:24/30-cal rowMax-rep bar muscle-ups– Rest 1:00 between AMRAPs. Keep clock running… at 20:00…For time:50-40-30Push-ups30-25-20GHD’s

Read More

Saturday July 30th

For time with a partner:30 clean and jerks (95/135 lb)30 muscle-ups30 snatches– One partner works while one rests. Partition the reps as needed.

Read More

Friday July 29th

10:00 to find:3 Rep Hang Power Snatch 5 rounds for time:10 Box Jump Overs25 weighted sit-ups (14/20 lb) *15:00 cap* -Stimulus-10-14 min 

Read More
POPULAR POSTS
Schedule Your free intro
Talk with a coach about your goals, get the plan to achieve them.

START HERE.

fill out the form below to get started!

Take the first step towards getting the results you want!

learn more about our membership options

Fill out the form below to get started.