Conditioning: Every 2:00 x 9 sets (3 each) (18 mins)(Switch Stations every interval) 1)7 Bench Press @ 60-70% + 50 Double Unders 2) Bike x 20/15 Cals 3) 15 Double KB Deadlifts + 100 Foot Farmers Carry (AHAP) Comp: 25/20 cals Fitness: 20/15 cals GPP: 15/12 cals Health: 12/9 cals Core Finisher: L- Sit *Find...Read More

MondayBack squat 8 x 2 @ 90%Heavy Walkout, 3 x 15 seconds @ 110%SS: A) DB Deadlift 4 x 8-10B)Alternating DB Front Rack lunge, 4 x 12Glute Ham Raise negative, 4 x 5 as slow APPlank KB taps, 3 x 30 (L+R=1) WednesdayBench Press 8 x 2 @ 90%Heavy Hold, 3 x 15 seconds @110%SS:...Read More

MondayBack Squat, build to a heavy single, take 70% and do 4 x 5Sumo Deadlift, 4 x 6-10 (heavy)SS: A)Weighted Step-ups, 4 x 8-10/legB: DB Romanian Deadlift 4 x 10-12Sorenson Holds, 3 x :45 SecondsPlank Pull-throughs, 4 x 24 (L+R = 2) Tuesday2 Board Bench Press (Heavy single, 4 x 5 @75%)Z-Press, 3 x 8-10SS:...Read More

MondayWide grip Bench Press 5 x 2, buildingStrict Press, 4 x 6-8 (301)SS: A)DB Floor Press 4 x 10-12B)Banded Pull-aparts, 4 x 20DB Bicep Curls, 3 x 10-12 (301)Plank Pull-throughs 3 x 20 (L+R=2) TuesdayBack Squat 5 x 2, buildingBarbell Bent-over row, 4 x 6-8 (301)Pull-ups 5 x 5 (30×1) 30 sec. rest (jump from...Read More

WOD 1: Individual EMOM3x Through for an 11 min EMOMMin 1) 12 DBL DB FR LungeMin 2) 30 BicyclesMin 3) AMRAP DB ComplexAll moves are Double DumbellDeadliftHang Power CleanFront SquatShoulder 2 OverheadMin 4) RestWOD 2: Individual EMOM8 MinsEven Min: :45 Bent Over DB RowsOdd Min: :45 Mtn ClimbersRead More