Partner Workout!! Teams of 2! Against 15 Mins…Split however, 1 works, 1 rests 200 Double Unders 80 Front Rack Lunges 70 Toes 2 Bar 60 Shoulder 2 Overhead Comp: 155/105 Fitness: 115/75 GPP: 75/55, Toes 2 Target, 200 Plate Hops Health: DB Lunges and S2OH, 150 Plate Hops, Situps x 100 Rest 4:00 Against 14...Read More

Strength: Front Squats (Speed Focus) Every 3 mins x 2 Sets 8 Front Squats @ 50% moving the bar as fast as possible on the way up Barbell Good Morning: Every 3 mins x 3 sets 10 Good Mornings with a 30X1 Tempo *Lighter weight, but increase a little each set if you’d like Conditioning;...Read More

Conditioning: Every 2 Min x 5 Sets: Run 100 Meters 6 Sandbag Squats AHAP *Sandbag Squats should be done UB and with a moderate amount of grunting, but no fails Strength: Deadlift Within 15 Mins Complete 5 sets of 5 Deadlifts with a 3 sec Lower (70-80%) 10 Band Pull Aparts Rest as needed (2-3...Read More

Gymnastics: Pullups EMOTM x 5 Mins 5-8 Strict Pullups *Band or Weight to achieve required reps Conditioning 20 Min AMRAP: 5 Bar Muscle Ups 10 Alt. DB Snatch 15 Wallballs Comp: 5 Bar MU, 50/35 (Squat Snatches), 30/20 Fitness: 3 Bar MU, 50/35, 20/14 GPP: 5 Pullups, 35/25, 14/10 Health:10 Ring Rows, 25/15, 10/6Read More

Conditioning Only Today: *Start on either the A or B and move through the workout in the same order A->B->C On a 30 Minute Running Clock…. A)0-10:00 Row 2,000 Meters B)10-20:00 7 Rounds for Time: 14 Russian KB Swings 7 Burpees *Scale to heaviest weight possible while staying UB C)20-30:00 100 Barbell Push Press for...Read More

Strength: Back Squat: Every 3 Mins x 2 sets 10 reps W/ 2211 Tempo @ 50% Super Set: Every 4 Mins x 2 Sets (8 Mins) 20 alt. KB Front Rack Reverse Lunge 25-30 Calf Raises elevated on 45lb Plate (both legs same time) Conditioning: Every 2 Mins x 6 Rounds 10 KB SDLHP 10...Read More

Teams of 2… Thruster/Rope Climb Against 12 Mins…for time! 10 Thrusters (155/105) 20 Thrusters (135/95) 30 Thrusters (115/80) *Workout ends on Rope Climbs (15 Total Rope Climbs) *Before you can change weights your team must complete 5 Rope climbs… these rope climbs can be completed at any time by either partner Comp: 175/120, 155/105, 135/95,...Read More

Strength: Overhead EMOTM x 5 Mins :20 HS Hold *Can be facing away or towards the wall… *Sub Ring Plank Hold Rest 3:00 EMOTM x 5 Mins 7 Seated DB Shoulder Press AHAP Conditioning: Teams of 3… Within 20 Minutes… 180 Wallballs With Remaining Time: Establish a 1RM Bench Press for each teammate Comp: 30/20...Read More

Core Conditioning: 3 Rounds Through ( 6 Mins) 10-15 sec Hollow Hold 10-15 V ups 10-15 Sec Arch Hold 10-15 Arch Ups rest :60 secs between rounds Conditioning: On a 15 minute running clock….. A)Every 90 secs x 5 Sets (7:30) 10 Toes 2 Bar AMRAP Barbell Complex* *1 Rep of Complex = 1 Deadlift...Read More

New Years Workout: Teams of 3: 1 Works/2 rests 15 min. to finish…Teams of 3: 1 Works/2 rests 750m Row (250m intervals) 75 Push Press 75/55 750m Row (250m intervals) 75 Front Rack Lunges 95/65 750 M Row (250m intervals) 75 Shoulder 2 Overhead (115/75) 750 M Row L1: Same weights but 100 reps of...Read More