Workouts

Workout of the Day Strength  10 minutes  6-7 Sets building up in weight  2 Strict Press + 2 Push Press (from the floor)  Workout  35 Toes to Bar 65 Doubles  20 Push Press Rest 1 minute  25 Toes to Bar  65 Doubles  20 Push Press Rest 1 minute   15 Toes to Bar  65 Doubles  20 Push … Read more

20 Rep Back Squat Athletes, we are going to embark on a journey together; one that will increase muscle strength and size, sizzle your central nervous system, and cause you to question the meaning of life. Our new strength cycle for the next 6 weeks will be the 20 rep back squat cycle.  This is … Read more

Workout of the Day Strength Benchmark20 Rep Back Squat  10 min AMRAP Flush 400 M Run  12 Split Squats (light weight)  Athletes: Today is the start of our 20 Rep Back Squat cycle.  Check out this article on the blog to find out what it is all about. Drive Strength Benchmark EMOM for 7 minutes: … Read more

Workout of the Day 5 Rounds: Min 1: Row 18/15 cal Min 2: Burpee ME Min 3: Single Arm Alternating DB Press 18* Min 4: Power Clean ME Min 5: Rest  Fitness: 95/65 (15/12 Cals)  Performance: (155/105) *(two db, one moves at a time, 9 per arm) Score Total Power Cleans + Total Burpees  Athletes: The cleans … Read more

Capacity Bike 1,000 Row 500  Run 400  20 Double Russian KB Swings  Rest 1 min  4 Rnds 

Workout of the Day “Power Puff“ 4:00 on 2:00 off for 4 Rnds:  10 Power Snatch  15/12 Cal Row  25 Sit ups  Max Box Jumps Fitness (95/65)  Performance: 135/95 Drive Partner WOD:  500/400 M Bike  5 Devils Press  15 Air Squats  14 Rnds  *Each round should take 1:30-2:00.  Time Cap 30:00 

Workout of the Day S’mores 12-9-6 Push Jerk  Double DB Front Squat  800 Run  12-9-6 Push Jerk  Double DB Suitcase Step up  800 Run  12-9-6 Push Jerk Double DB Suitcase Lunge  Fitness: 35/20 (115/75) Performance: 53/35 (135/95) 22 min Cap Drive Strength Work  4 Rounds:  12 Weighted L Crunch  10 Single Arm Bentover Rows  8 … Read more

Workout of the Day Skill Work  Clean complex (for position, not strength) EMOM for 5 minutes: 1 Clean below the knee + above the knee + mid thigh “Twizzler” 100 Doubles  50 Push ups  15 Hang Cleans (heavy)  Lower the weight (then directly into)  100 Doubles  50 Push ups  30 Hang Cleans (light)  Fitness: 135/95 (115/75)  … Read more

Workout of the Day “Pumpkin Patch” PERFORMANCE 50-40-30-20-10 Row Calories 25-20-15-10-5 Overhead Squats  FITNESS 40-30-20-15-10 Row Calories 25-20-15-10-5 Front Squats  Fitness: Front Squats (95/65)  Performance: Overhead Squats (95/65)   Drive Workout 400 M Run  20 Double Dumbbell Front Squats  20 Sit ups  20 min AMRAP 

Workout of the Day Strength + AccessoryEvery 2 minutes for 8 minutes: 5 Goblet Drop Lunges/ side (standing on plate) 6 Hip Circles on each side (on hands and knees)  Max Bird Dogs “The Randall Run Down“ 800 M Run  30 Pull ups  30 Double DB Deadlifts  400 M Run  20 Pull ups  20 Double … Read more