Training of the Day weighted ring dip 5-5-5-5 @ heaviest weight possible it is okay to increase weight as the sets progress. Complete all 4 sets within 5 minutes. then AMRAP 14 minutes… 6 HSPU 20m. Overhead walking lunge 4 Turkish get upRead More

On September 11th, 2001 four plans were hijacked in an act of terrorism.  Nearly 3,000 Americans lost their lives that day.  This work out is dedicated to them. Training of the Day 11 Clean and Jerks @ 80% 175 double unders 77 wall ball (20lbs 8ft/10ft target) 93 knee to elbow The first plan that...Read More

Training of the Day snatch… On the minute @ 85% 1RM for 8 minutes then 30 box jumps 30 clapping push ups 20 box jumps 20 clapping push ups 10 box jumps 10 clapping push upsRead More

Training of the Day Back Squat Find your 3 rep max. 3 attempts to find your 3RM then 21-15-9 of… Thruster bar facing burpeeRead More

Training of the Day Time under tension floor press. 5 second decent fast push up 5-5-5-5 @ roughly body weight then 3 rounds for total reps of…. 1 minute ring dips 1 minute knee to elbow 1 minute Kettlebell swingsRead More

Training of the Day GI Jane with a twist…. 100 burpee pull ups every minute on the minute do 1 dead lift at 80% 1RMRead More

Training of the Day Clean Find your 1 rep max. then “Grace” 30 reps for time: Clean and Jerk (135 lbs) Beginner Class 7:30p Press, push press, jerk then 10 minute AMRAP 30 Single unders 20 air squat 10 push pressRead More

Training of the Day 1 rep max overhead squat then “Nancy” 5 rounds for time of: 400 meter run 15 Overhead squats (95 lbs)Read More

Training of the Day Partner up… 2 rounds of… partner “A” 150m. run Partner “B” hand stand kick ups switch 2 rounds of…. partner “A” 150m run Partner “B” wall ball switch 2 rounds of…. Partner “A” 150m run Partner “B” push upsRead More

training of the Day Seated floor press 7-6-5-4-3 @60% strict press 1RM Send off on the minute then In 90 seconds do…. 5 Ring dips 5 Thrusters max rep double unders rest :30 complete 6 roundsRead More