I hope you enjoyed the hang power clean workout. How about a workout where the Wallball shots are a chance to catch your breath. And spoiler alert – the wrinkle of taking the light barbell below the knee – makes life waaayyy harder. Workout of the Day Strength Bench Press 4 sets of 8+, 60% 1RM Conditioning 800m Run 50 Handstand Pushups or Hand Release Pushups 800m RunRead more

Hello Arch! Workout of the Day “Dirty Dozen” 12 RFT 12 Wall Ball Shots 20/14 12 Hang Power Cleans 95/65 * 12 Box Jump Up & Overs *Each rep MUST pass just below the knee. No cleaning from position 1.Read more

Workout of the Day Strength 8 sets of 4 at 65% of 1RM Perform these deadlifts standing on a 45# plate Conditioning 800M Run 50 Pullups 800M RunRead more

I hope you guys enjoyed the 800m runs. And you found the turn around point. I know, I know, it’s been awhile. But guess what, we will have some more where that came from on Wednesday and Friday. Rain or shine, we’ll be running. Unless it’s El Nino. Then we’ll probably row. We moved the Bar MU to Tuesday this week so we can squat heavy on Monday and do wallballs on Thursday. Like, lots of wallball. Lots. Workout of the Day OTM 30 – work 30, rest 30 Minute 1 Bar Muscle Up, Jumping BMU, or BMU transitions Minute 2 Burpees Minute 3 DoubleundersRead more

This week will begin phase 2 of our cube system. The lifts go up by 5% – except the deadlift. For deads, the numbers will stay the same, but we will work from a deficit. This week will be squat on Monday, deadlift on Wednesday and bench on Friday. I moved the Muscle Up work to Tuesday this week – it will be Bar MU, Doubleunder and Burpees. We had a great skills clinic on Saturday – we had a bunch of bells ringing from pullup, toe to bar and double under PRs. Workout of the Day Back Squat 5 sets of 2, 85% Conditioning 800m run 50 Toes to Bar 800m run 15 minute cap – if you are not done with TTB by 10 min, get going on your second 800m.Read more