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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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Wednesday September 15th

5 rounds2 Rope Climbs (15ft)5 deadlifts (315/225) -Stimulus-6-8 minutes Part 2:Rest 5:00 after part one then… 3 Rounds:200m farmers carry (53/35’s)400m shuttle sprint (2x200m) -stimulus-10-12 min

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Tuesday September 14th

Every 5:00 for 25:00 (5 sets):20 Kettlebell Swings (53/36)20 Wall Ball (20/14)50 Double Unders -Stimulus-2-3 min per round

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Saturday September 11th

For Time (w/ partner):2001m row 4 Rounds:9 Rope Climbs11 Bear Complexes (135/95)** 2,997 meter row *split the work between partners in any fashion.** Bear Complex: 1 power clean, 1 front squat, 1 push press, 1 back squat, and 1 push press.

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Friday September 10th

3 rounds22 Power Snatch (75/55)11 Bar Facing Burpees – rest 3:00 – For Time:22 Bar Facing Burpees11 Squat Snatch (165/115) -Stimulus-1st- 5-7 min2nd- 3-5 min Accessory3x:6-8 single leg db Deadlift per leg10-12 weighted sit ups

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