Training of the Day weigted pull ups 5-5-5 / 3-3-3 @ heaviest weight possible then 40 V-ups, 30 pull ups, 20 dips, 10 dead lifts (80%), 20 dips, 30 pull ups, 40 V-ups Post your scores to the Whiteboard.Read More

Training of the Day 12 minutes, 20 hollow rocks on the even, :30 plank hold on the odd then AMRAP in 25 minutes of… 7 overhead squats (65%), 9 bar over burpees, 11 toe to bar Post your scores to the Whiteboard.Read More

Training of the Day Seated dumbell press; 14-12-10-8-6 increasing weight each round then 6 RFT of… 12 diamond push ups on slam ball (chest touches hands), 20 plyo (jumping) lunge (45/25lb) Post your scores to the Whiteboard.Read More

Training of the Day muscle up as a skill OR as many MU in :30 OTM x7 minutes then 30-25-20-15-10 burpees with 1-150m kettlebell carry, 1 rope climb between each round Post your scores to the Whiteboard.Read More

Training of the Day Back Squat Find your 2 rep max. then “The Bear Complex” 35-35-35-35-35 5 sets of the sequence: 7 rounds of: 1 power clean 1 front squat 1 push press 1 back squat 1 push press *No setting the bar down during a set (power clean must be touch-and-go). Rest between sets...Read More

Training of the Day Power Jerk; 20 minutes for technique or build to heavy 2 rep. then Ladder AMRAP 9 minutes 1-2-3-4-5-6-7-8… S2OH @80%, 30 double under, Post your scores to the Whiteboard.Read More

Training of the Day Front squat; 8-7-6-5-4-3 OTM at 70% then 50 right arm dumbell snatch, row 1k, 50 left arm dumbell snatch. Rest 2 minutes. 30 box overs Post your scores to the Whiteboard.Read More

Training of the Day EMOM 4 alternating Turkish get ups OR 6 alternating roll up to pistol. 8 total minutes then 30 pull ups, 50 thrusters (45lbs), 1k run, 50 thrusters, 30 pull ups Post your scores to the Whiteboard.Read More