Stay up to date with news from HQ.

Monday April 19th

For total time:3 rounds of:10 strict handstand push-ups10 dumbbell hang power cleans50 double-undersRest 1 min., then:3 rounds of:10 kipping handstand push-ups10 dumbbell shoulder-to-overheads50 double-unders♀ 35-lb. dumbbells♂ 50-lb. dumbbellsTime cap: 10 min. Every 2:00 for 8:00:5 weighted ring dips *all are working sets working up to

Read More

Saturday April 17th

For Time:Partner 1: 50cal/40cal bikePartner 2: 50cal/40cal bike50 Toes to bar, accumulated (one person works while the other does a bar hang)50 synchronized goblet squats (70/35) 3 Rounds not for time:10 GHD hip extensions20 weighted Russian twists

Read More

Friday April 16th

For Time:200m run20 Burpees*3:00 Rest400m run20 Burpees*3:00 rest800m run20 Burpees*3:00 rest400m run20 Burpees*3:00 rest200m run20 burpees -Stimulus-22-25 min Accessory50 Deadbugs1:00/1:00 Standing Calf Raise50 plank hold knee to elbows1:00/1:00 heel toe hamstring stretch 

Read More

Thursday April 15th

For Time:25 Shoulder Press (95/65)50cal/40cal row25 Push Presses (115/75)50 Deadlifts (135/95)25 Push Jerks (135/95) -Stimulus-12-15 min 1x-2x:25/25 Single Leg seated leg curls50 band face pull (low band)25/25 Single leg Seated leg curls50 banded pull aparts50 banded bicep curls

Read More

Wednesday April 14th

Every 3:00 for 27:00 (9 sets):Set 1: 5 Back SquatsSet 2: 3 Back SquatsSet 3: 2 Back SquatsSet 4: 5 Back SquatsSet 5: 3 Back SquatsSet 6: 2 Back squatsSet 7: 5 Back SquatsSet 8: 3 Back SquatsSet 9: 2 Back Squats 3x:15 Weighted Sit

Read More

Tuesday April 13th

Every 3:00 for 15:00 (5 rounds):10 Dumbbell Bench Press10 Supine Ring rows EMOM for 6:00:5 Pull ups10 Push Ups15 air squatsafter the 6:00….run 400m *wearing a weight vest is optional.

Read More

Monday April 12th

For Time:75 Double Unders30 Power Snatches (95/65)25 V-Sit ups75 Double Unders20 Power Snatches (115/75)25 V-Sit ups75 Double Unders10 Power Snatches (135/95)25 V-Sit ups75 Double Unders -Stimulus-13-16 min 3 Rounds NFT:6/6 Single Leg Romanian deadlifts (barbell)12 pvc sotts press

Read More

Saturday April 10th

EMOM for 21:00:Minute 1: 15/12 cal rowMinute 2: 15 Wall Ball Shots (20/14)(10’/9′)Minute 3: 15 Box Jump Overs (24″/20″) *Optional: Add 1 rep to each movement after each successful round

Read More

Friday April 9th

Every 2:00 for 14:00 (7 Sets):1 Power Clean + 1 Push Jerk + 1 Split Jerk 5 Rounds for Time:5 Clean and Jerks @ 75% of part 110 Bar Facing Burpees Stimulus12-15 min

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


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.