Saturday April 18th

Strength: 2 Snatches Every minute on the minute for 10 Minutes   Conditioning: For Time 1200M Run 30 Bench Press (L3 = Bodyweight, L2 = 75% of Bodyweight, L1 = 50% of Bodyweight)   Mobility:  Spend 3 – 5 Min on each side smashing the bicep/elbow/forearm with a barbell Spend 2 Min on each side stretching the pecs and anterior … Read More

Friday April 17th

Workout of the Day: Back Squat 10 @ 60%, 8 @ 70%, 8 @ 75%, 8 @ 80% Front Squat 5 @ 60%, 5 @ 65%, 5 @ 70%, 5 @ 70%   Mobility: Spend 3 – 5 Min on each side smash and flossing the hamstrings Spend 2 Min on each side in a classic banded posterior chain mobilization

Thursday April 16th

Workout of the Day: Complete with a partner for time 60 Lunges 60 Push Ups 60 V-Ups 60 Wallballs 60 Burpees 60 Calories on the Rower ***Exercises can be done in any order, but all 60 reps must be completed before your team moves to the next station   Mobility: Get ready to squat again tomorrow. Foam roll and stretch whatever … Read More

Wednesday April 15th

Core Work: Tabatta Sit Ups   Conditioning: 15 Min AMRAP with a partner (alternate rounds) 200M Run 10 KB Swings 10 Box Jumps   Mobility: Spend 3 – 5 Min on each side smashing the calf and achilles on a KB Spend 2 Min on each side in a classic calf mobilization

Tuesday April 14th

Weightlifting of the Day: Back Squat 10 @ 60%, 8 @ 65%, 6 @ 70%, 6 @ 75%, 6 @ 80% Front Squat 5 @ 60%, 5 @ 65%, 2 sets of 5 @ 70% Snatch Balance 4 sets of 3   Mobility: Spend 3 – 5 Min on each side smashing the quads with a barbell Spend 2 Min … Read More

Monday April 13th

Workout of the Day: 4 Rounds for time 12 Hang Power Cleans 12 Pull Ups   then at 15:00, complete   3 Rounds for time 12 Push Press 12 Burpees over the Barbell (Lvl 3 = 135/95, Lvl 2 = 95/65, Lvl 1 = 75/53)   Mobility: Spend 3 – 5 Min on each side smashing the delts with a … Read More

Friday April 10th

Strength/Skill: Back Squat 10 Reps @ 60% 8 Reps @ 65% 8 Reps @ 70% 8 Reps @ 75%   Front Squat 5 Reps @ 60% 5 Reps @ 65% 2 sets of 5 reps @ 70%   Conditioning: For time (10 minute cap) 100 Double Unders 50 V-Ups 25 Burpees   Mobility: Spend 2 minutes on each side in the … Read More

Google Voice Account Has Been Down!

We found out today that our Google Voice Account has not been saving Voicemails left from our business line featured on our website. We sincerely apologize for missing your calls and not returning your messages if you have tried to contact us. We are unsure how long this has been going on and hope that we have not offended anyone. … Read More

Thursday April 9th

Strength/Skill: Handstand Push Ups 3 – 5 reps every minute on the minute for 7 Minutes Lvl 3 – strict to ground, Lvl 2 – kipping to ground, Lvl 1 – 1 or more abmats   Conditioning: 7 Min AMRAP Zack and Brittany’s Wedding WOD 4 Clean and Jerks 4 Bar Muscle Ups 15 Box Jump Overs 24/20″ (Lvl 3 … Read More

Wednesday April 8th

Workout of the day: 10 Minute AMRAP 400M Run 15 Push Press   Rest 5 Minutes   10 Minute AMRAP 400M 15 OH Squats (L3 = 115/75, L2 = 95/65, L1 = 75/53)   Mobility: Spend 3-5 Minutes mobilizing Thoracic Spine with Foam Roller or with a lax ball. Spend 3-5 Minutes per side mobilizing first rib