Training of the Day A. 5×10 Each Leg Bulgarian Split Squat B. AMRAP 7 5 Bar Muscle Ups 10 Push Ups 15 Jumping Lunge Rest 5 mins C. AMRAP 9 10 Box Jump Overs 15 Air Squats 20 Sit Ups Rest 5 mins D. AMRAP 11 15 Mtn Climbers 20 DU 25 Broad Jumps  ...Read More

Training of the Day Skies out! Bi’s out! A. 5×10 (each arm) Hammer Curls, yes…. CURLS! B. EMOM 10 :30 Max Effort Pull Ups C. AMRAP 14 10 Cal Row 8 Clean and Jerks @ 45-50% max C&J Post your scores to the Whiteboard.Read More

Training of the Day A. 100 Medball Toss (each person) B. EMOM 10 2 Shuttle Spint 5 5 Slam Ball C. 3 Rounds of: 4 min AMRAP: 10 OHS 95/65 20 Lateral Bar Hops 10 KBS Swing 70/45 Rest 2 mins between rounds Post your scores to the Whiteboard.Read More

Training of the Day A. 5×5 Single Ring Pull Ups Perform a strict pull up on a single ring with a supinated grip. (scale with single ring row) Pause for 2 seconds at top B. EMOM 10 1 Bear Complex Start @ 55% C&J increasing weight to failure or 10 rounds C. EMOM 10 3...Read More

Burpee Monday!!! A.5 x Max effort ring support “L” sits. B. EMOM 10 9,10,11,12, or 13 Burpees! One more rep than last week! C. For time! 50-40-30-20-10 Wallball Run 150m with wallball overhead in between sets. Post your scores to the Whiteboard.Read More

Training of the Day! This workout counted to infinity….. twice.  A. On a 5 minute clock: Run 500m ME “Cindy” (5Pull Ups, 10 Push Ups, 15 Air Squats) Rest 3 mins B. 3 mins ME: Slam Ball 40/30 Rest 2 mins C. 3 mins ME: Double Unders Rest 2 mins D. 3 mins ME: Toes...Read More

Training of the Day A. 5×5(each arm) KB Wind Mills B. EMOM 40 Mins:1,5,9,13,17,21,25,29,33,37 3 Push Press @ 60% ME Jerk Mins 2,6,10,14,18,22,26,30,34,38 3 Back Squat @ 65% ME Back Squat Mins 3,7,11,15,19,23,27,31,35,39 5 Deadlift @ 65% ME Back Squat Mins 4,8,12,16,20,24,28,32,36,40 5 Hang Cleans @ 60% ME Jerk Use the same weight for the...Read More