Workout Of The Day

Workout 19.4 For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Men snatch 95 lb Female Snatch 65 lb. Masters 45/65# or scaled Time cap: 12 minutes…Read More

FOR TIME 50 DL 155/225# 100 Steps Walking Lunge 40 Bar Facing Burpees 1 mile run buy-out…Read More

21-15-9 Thrusters 65/95# TTB Immediately into 12-9-6 DB Snatch 35/55# Box Jump 24/30 inches…Read More

WEIGHTLIFTING WEDNESDAY IS HERE! 1. STRICT PRESS 5-5-5-3-3-1-1 2. PUSH PRESS: 3-3-3-2-1-1-1 3. PUSH JERK: 3-3-2-2-1-1-1 THE STRICT PRESS HAS NO JUMP. THE PUSH PRESS HAS A DIP AND A DRIVE LANDING ON A STRAIGHT KNEE. A PUSH JERK HAS A DIP DRIVE BUT LANDS ON A BENT KNEE. PJ SHOUKD BE 25% HEAVIER THAN A…Read More

Two fer Tuesday! Pair up! Work fast! 25 min AMRAP 250m Run (athlete A) 5 Power Cleans 105/150# Max KB SWINGS 16/24kg (athlete B) One Athlete runs,the other athlete does 5 Power Cleans and KB Swings til their partner returns, then switch. COUNT ONLY KB SWINGS!…Read More

ALL CHALLENGERS MESSAGE ME TODAY WITH ANY UPDATES PLUS STRIPS IF YOU'RE ON KETO! 1. OH SQUAT TECHNIQUE TRAINING 10 MIN OR FOND A HEAVY SINGLE IF YOU KNOW HOW TO OH SQUAT. 2. 16 MIN EMOM ODD: 5 OH SQUATS 65/95# PLUS 10 AIR SQUATS EVEN: 7 PULLUPS OR 7 CTB FOR ADVANCED ATHLETES AFTER THE 16 MINUTE EMOM…Read More

HAPPY FRIDAY! WHO EVER NEEDS A PIC FOR THEIR LAST DAY OF THE 6 WEEK TRANSFORMATION CHALLENGE ASK ED! 4 RFT 400M RUN 7 TIRE FLIPS 15 BACK EXTENSIONS WEIGHTED 25/45# OR SUPERMANS…Read More

Great job all Challengers and those who have been with us for so long! 10 Min Amrap 15 KB Swings 16/24 kg 10 Pushups 1 min rest 8 min Amrap 15 Box Jumps 10 Pushups 1 min Rest 6 min Amrap 7 Pullups 7 Pushups…Read More

FIND A TOTAL AND HAVE FUN! MAX BACKSQUAT MAX CHEST PRESS MAX DL MAX 10 MINUTES PER STATION. PICK A STATION AND WORK UP TO YOUR MAX!…Read More

TWO FER TUESDAYS! 100 BURPEE BROAD JUMPS BUY-IN 3 RFT 50 PUSH PRESS 65/96# 30 HANG CLEANS 66/95# 50 BACKEXENSIONS 100 PUSHUP BUY-OUT…Read More

ALL 6 WEEK CHALLENGERS WHO ARE FINISHED THIS WEEK MAKE SURE WE GET A NEW PIC! 19.2 Beginning on an 8-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 lb. 25 toes-to-bars 50 double-unders 13 squat cleans, 185 lb. If completed before 8 minutes, …Read More

12-9-6 DL 185/225# TTB BOX JUMP 24/30 INCHES REST 1 MINUTE 200M RUN X 4, REST 1 MINUTE BETWEEN ROUNDS…Read More