Workouts

Friday 10.9

Please take a min to leave us a google review click here STRENGTH 6-6-6* Strict Press *Start and end heavier than last week. WORKOUT 10 ROUNDS FOR TIME 10 Up-Downs 10 Push-Ups 10 Sit-Ups

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Thursday 10.8

Please take a min to leave us a google review click here STRENGTH 6-6-6* Back Squat *Start and end heavier than last week. BENCHMARK WORKOUT "PAINKILLER" 5 SETS ON A 2:00 RUNNING CLOCK... 8 Thrusters (115/75) 8 Toes to Bar Max Cal Row in Remaining Time -Rest 1:00 b/t Sets-

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Wednesday 10.7

Please take a min to leave us a google review click here STRENGTH EMOM x 10 MINUTES* 5 Power Cleans *Sets 1-5 moderate-heavy. Sets 6-10 heavy. WORKOUT 100 Hang Clean @135/95 - 200 m penalty 100 Wall Ball - 10 pull-up penalty

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Tuesday 10.6

Please take a min to leave us a google review click here STRENGTH 3 SETS FOR QUALITY 15 Tempo Kneeling Double Arm Landmine Press (31X1)* :45 Plate Gun Hold *Keep weight moderate. WORKOUT FOR TIME 40-30-20-10 Push Press (95/65) 30-20-10-5 Box Jumps (24/20) 15-15-15-15 Burpees

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Monday 10.5

Please take a min to leave us a google review click here STRENGTH 6-6-6* Deadlift WORKOUT EMOM x 4 MINUTES 12/10 Cal Bike Into... EMOM x 3 MINUTES 10 Deadlifts (AthleteChoice)* Into... EMOM x 4 MINUTES 12/10 Cal Bike Into... EMOM x 3 MINUTES 10 Deadlifts *Weight should be moderate-heavy to heavy.

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Saturday 10.3

5 rounds 10 Front Rack lunges 115/75 8 Push jerks 300m row rest 2:00 5 rounds 10 power snatches 115/75 10 TTB

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Friday 10.2

WARM-UP 3 SETS FOR QUALITY (5:00 CAP) 10 Good Mornings 10 Reverse Lunges 10 Step-overs 200m Row STRENGTH 6-6-6* Deadlift *Start moderate-heavy build to heavy. WORKOUT AMRAP x 14 MINUTES 12/10 Cal Row 12 Deadlifts (185/125) 12 Box Jump Overs (24/20) Then 2 min MAX wall walks 2 min MAX HSPU

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Thursday 10.1

STRENGTH 6-6-6* Strict Press *Start moderate-heavy build to heavy. WORKOUT FOR TIME* 10-9-8-7-6-5-4-3-2-1 Push Press (115/75) 1-2-3-4-5-6-7-8-9-10 Strict Pull-ups *Complete 8 Toes to Bar after each full round.

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Wednesday 9.30

STRENGTH 6-6-6* Back Squat *Start moderate-heavy build to heavy. WORKOUT EVERY 3:30 x 4 SETS 400m Run Max Back Squats (135/95)

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9.29 Tuesday

STRENGTH EMOM x 3 MINUTES 3 High Hang Power Cleans Into... EMOM x 4 MINUTES 4 Hang Power Cleans Into... EMOM x 5 MINUTES 5 Power Cleans WORKOUT AMRAP x 2 MINUTES Max Muscle ups (ring or bar) or Pullups -Rest :30- FOR TIME 27-21-15-9 Power Cleans (95/65)|(65/45) Hand Release Push-ups -Rest :30- AMRAP x 2 MINUTES Max Max Muscle ups (ring or bar) or Pullups -Time Cap 16:00-

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