Blog

A.  Ring Dips or Bar Dips: 3 x 10. Rest :60 seconds -partner assisted or band assisted Seated Banded Lat Pulldowns: 3 x 20. Rest :60 seconds *Use green bands Lat Pull Down DEMO B. 5 Rounds of, :30 seconds of work/:30 seconds of Rest: Kettlebell Swings (53/35) Mountain Climbers Hollow... read more →

A. Overhead Squat: Build to a heavy set of 3 or 3 Rep Max. Rest :90 sec-2:00 minutes Beginner: Use an empty bar or PVC and perform 4 x 8. Rest :90 seconds B. MetCon Prep 2 sets of: 10 Thrusters 5 Pull Ups 5 Burpees Rest :60 seconds C.... read more →

A. As Many rounds possible in Thirty Three Minutes In teams of 3 of: 33 Power Snatch (75/55) 33 Wallballs (20/14) 800 meter Run *Each teammate completes a set of 11 before switching with their partner. *Run intervals will be broken down in 200m intervals. L3: (65/45) L2: (55/35) (14/10)... read more →

A. Push Press: 10-8-6-4 Rest 2:00 minutes -Build to a challenging set Rollback Tricep Extensions: 3x15. Rest :30 seconds Barbell Curls: 3 x 10. Rest :30 seconds B. Assault Bike Test: 4:00 minutes Max Calories Or Row Calorie Test 4:00 minutes Max Calories

A. Every Minute On the Minute for Eight minutes: 3 Front Squats @60% of Monday 2 Rep Max Power Clean + Front Squat: Build to MetCon weight in 3 sets x 1 Power Clean + 1 Front Squat. Between sets perform 3-5 Knee Lifts or Toes to Bar. B. "Wicked... read more →

Nutrition Challenge Benchmark WOD A. Box Squat, Moderate Stance: Work up to a heavy, but manageable set of 3 Touch n Go Deadlift: 3 x 3, up to a moderate/heavy weight to prepare for Metcon. Rest :60 seconds B. ”Sandstorm Task Domain” 5 Rounds For Time: 10 Deadlifts (225/155) 200... read more →

A. Strict Pull-ups: 3 x submax: Rest 2:00 minutes Set #1: Wide Grip, Pronated Set #2: Shoulder width Grip, Supinated Grip Set #3: Close Grip Supinated Grip B. Four Rounds for Total Time: 10 Hang Power Cleans (135/95) 20 Calorie Bike 25 Abmat Sit-ups Rest :90 seconds between rounds L3:... read more →

A. Front Squat: 2RM. Rest 2:00 Minutes Beginner: 5 x 5, adding weight if form permits B. With a Running Clock: 0:00-5:00 10 Shoulder to Overhead (135/95) 10 Box Jumps w. step down (24/20) 7:00-12:00 10 KBS (53/35) 10 Ground to Overhead with a plate (45/25) 14:00-19:00 20 Walking Overhead... read more →

A. For Time with a Parter: 1 Mile Run 30 Power Cleans (135/95) 4 Rope Climbs 1 Mile Run 20 Power Cleans (185/125) 4 Rope Climbs Run 1 Mile 10 Power Cleans (205/135) 4 Rope Climbs *One person works. Split as needed L3: (115, 75) (135, 95) (155, 105) (2... read more →