Strength Every 2 mins for 12 mins (6 sets) Perform 3 Push Jerks* *Build to a heavy triple for the day Workout FOR TIME 15-12-9 Push Jerk 95/65 12-12-12 Cal […]

HERO WORKOUT “THE CHIEF” 5 SETS AMRAP x 3 MINUTES 3 Power Cleans 135/95 6 Push-ups 9 Air Squats -Rest 1:00 b/t Sets-

Workout EMOM x 24 MINUTES* MIN 1 – Row for Cals MIN 2 – Up-Down Box Jump 24/20 MIN 3 – KB Farmer Carry 53/35 (25 feet=5 reps) MIN 4 […]

STRENGTH Back Squat 25 mins to find a new 1RM! -Rest at Least 2:00 b/t Sets- Workout FOR TIME 30-20-10 Kettlebell Swing 53/35 Burpee

SKILL ON a 10:00 RUNNING CLOCK… Muscle-Up Skill Development Beginner – Transition Drills Intermediate – High Ring Drills Advanced – Mult. Reps or Strict Work WORKOUT AMRAP x 16 MINUTES […]

Workout FOR TIME 800m Run 40 Pull-ups 40 Walking Lunges 800m Run 40 Toes 2 Bar 40 Walking Lunges 400m Run 20 Pull-ups 20 Walking Lunges 400m Run 20 Toes […]

Strength FOR TIME: 30 Squat Clean & Jerk* 115/75 *Athletes must perform 5 burpees after every 5 reps of C&J. Workout ends with 5 burpees after the 30th rep. Rx+ […]

EXTENDED WARM-UP EMOM x 6 MINUTES MIN 1 – 5-7 Seated DB Strict Press (Moderate-Light) MIN 2 – 100m Jog SKILL ON A 6:00 RUNNING CLOCK… Kipping HSPU Breakdown WORKOUT […]

STRENGTH 5×1 Back Squat @80-90% of 1RM -Rest at Least 2:00 b/t Sets-   Very heavy but doable for this week’s effort. Next week will be our test week of […]