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 […]

Workout PARTNER WORKOUT FOR TIME 2000m Row 120 Burpees 1000m Row 100 Toes to Bar 500m Row 80 DBL DB Ground to Overhead 25/15 -33:00 Hard Cap- Rx+  35/25 *Athletes […]

Strength EXTENDED WARM-UP ON A 10:00 RUNNING CLOCK… Build to a Moderate-Heavy Set of 3 Hang Squat Clean Thruster* *Final set of 3 should be heavier than the weight you […]

WORKOUT EVERY 9:00 FOR 27:00 MINUTES 1500m Row 25 Plate Ground to Overhead (45/35) Max Double Unders in Remaining Time *score total Double Unders performed “SUNS OUT, GUNS OUT” 3 […]

Strength 5-5-3-3-1-1 Back Squat -Rest at Least 2:00 b/t Sets- *Goal is intentional building toward Moderate-Heavy single…no missed reps. Workout “SPEED DEMON” 3 ROUNDS FOR TIME 30 Single DB Front […]

Skill ON A 10:00 RUNNING CLOCK… HS Walk Play* *Suggested Drills… Beginners – Pike Walk or HS Hold Intermediates – Box Rotation or Wall Walk Advanced – Max Distance Walk […]

Strength/Skill EXTENDED WARM-UP 3 SETS 5 Tempo DB Push Press (30X1) 5 Tempo Deadlift (31X1) *Each Set increase weight on DL Workout FOR TIME 40-30-20 Deadlift 135/95 DB Push Press […]

WOD BENCHMARK WORKOUT “JACKIE” FOR TIME 1000m Row 50 Thrusters (45/35) 30 Pull-ups ***Athletes, record your time for your records. If scaled, please keep note  of the scaling option performed. […]

STRENGTH Deadlift 25 mins to find a heavy single for the day WOD 3 ROUNDS FOR TIME 20 Sumo DL High Pull 20 Push Press 100 Double Unders (150 Singles) […]

WOD EMOM x 24 MINUTES MIN 1 – 15/12 Cal Bike MIN 2 – Gymnastic Pull of Choice* MIN 3 – :30 Double KB Front Rack Hold (Athlete Choice, Heavy) […]