Workout of the Day AMRAP 93 Handstand Pushups1 Clean 205/1454 HSPU1 Clean5 HSPU1 Clean….HSPU go up by one each round, cleans stay the same.Read more

We will continue to test some stuff after the back squat cycle. Friday will be the split jerk. I’ve adjusted the warm up reps down. The idea is to get ready for the big, single lift. If it feels heavy early, go down to singles. Split Jerk for load:#1: 3 reps @ 30%#2: 3 reps @ 30%#3: 3 reps @ 50%#4: 2 reps @ 65%#5: 1 rep @ 75%#6: 1 rep @ 85%#7: 1 rep @ 95%#8: 1 rep Core AMRAP 66 DB/KB Plank Pull Through6 Left Leg V Up6 Right Leg V UpRead more

***Always make sure you sign up for classes. NO 9am 8/5, 8/6, 8/9. No 12:30pm 8/9. No ROMWOD 8/5, 8/6, 8/9*** Over the next 3 weeks, I will continue to add in components to prepare out athletes for the 3s Company event on 28 August. I will also be adding this into the accessory work as well – don’t forget to check the accessory work tab! Hey – if you have a team, but HAVEN’T REGISTERED YET – CLICK HERE Workout of the Day AMRAP 123 Bar Muscleups3 Burpee Box Jump and Overs 30/24Farmers carry the sled course down and back – any weight but 2 50/35 are recommended. Can be DB or KB. For scaled Sub Burpee Pullups for BMU and BBJO are 24/20Read more

*** NO ROMWOD or 9am on Thursday 8/5 or Friday 8/6. NO ROMWOD, 9am or 12:30pm on Monday 8/9*** Workout of the Day 21 Power Clean 155/1007 Handstand Walks across box15 Power Clean5 Handstand Walks across box9 Power Clean3 Handstand Walks across boxRead more

Workout of the Day 21.1 Revamped With a 15 minute time cap1 Squat Snatch 135/9510 Doubleunders3 Squat Snatch30 Doubleunders6/60, 9/90, 15/150, 21/210Read more