Men/Women Partner Workout 3 Rounds: 30 Calorie Row 25 Calorie Row 20 Calorie Row 12 Thrusters 95/65 12 Roll-Outs 12 Slams 50/30 Beginner: 3 Rounds: 20 Calorie Row 15 Calorie Row 10 Calorie Row 8 Thrusters 65/35 10 Sit-Ups 12 Slams 30/20 Push yourself on the row, go back and […]

Men/Women 5 Rounds: 3 Power Cleans + 3 Front Squats + 3 Push-Press + 3 Back Squats 135/85 10 Over the Bar Burpees Rest 1 minute After 5th round rest 2 minutes 5 Rounds: 10 Deadlifts 10 Plyo Jumps 10 Toes to Bar Rest 1 minute We start this workout […]

10, 9, 8…1 Wall Balls 20/14 V-Ups Then Rest 2 minutes 10, 9, 8…1 Inverted Rows DB Deadlift 40% Then Rest 2 minutes 50 Sit-Ups 50 Mtn Climbers Push your cardio and rest. 54 reps for each 10-1, 10/9/8 are half the reps.

6 week Cycle, 5th Week Tuesday: 6 Snatches @ 80%, make 5 out of 6, increase by 2.5 kg next week 4 x 2 Power Cleans @ 75% increase by 2.5 kg next week 3 x 2 (2 Push Presses + Push Jerk) @ 60% of C&J Thursday: 4 x […]

Strength: 5×6 Back Lunges @ 40-50% of 3RM Back Squat HIT: 2 Rounds 20 Box Jumps 30″/24″ Rest 60 25 KB Swings 70/35 Rest 60 30 Push-Ups Rest 60 35 Sit-Ups Rest 60 Don’t go to heavy on your lunges, we are looking for control through your steps. No need […]

Men/Women EMOM: 1 Squat Clean Thruster 135/85 Then complete: 4 Rounds: 15 Box Jumps 24″/16″ 15 KB Swings for 70/35 15 Wall Balls 20/14 15 V-Ups A tricky one here. You have to complete a squat clean thruster every minute until you complete the 4 rounds. There is no built […]

Men/Women 3 Rounds: 500m Row/450m Row 15 Toes to Bar/Knee Tucks 10 DB Snatches 20% 5 Wall Walk-Ups 10 1-Arm Bulgarian Split Squats 30% 15 V-Ups 500m Row/450m Row Rest 90 seconds

Men/Women Strength: 4×5 Back Squat @ 80% of 3RM HIT: 3 Rounds, 1 minute to get max reps for each exercise DB Step-Ups 20″/16″ Push-Ups Reverse Sit-Ups Thrusters 45/35 Calories Rest Beginner: 3 Rounds, 1 minute to get max reps DB Step-Ups 12″ Push-Ups Reverse Sit-Ups Thrusters 35/15 Calories Rest […]

November Focus: Squat Tight: Upper Back, Core Cues: 1) Head Neutral 2) Elbows point down 3) Toes point slightly out 4) Knees push out 5) Pull Bar Down on Back (Back) 6) Elbows Drive Up (Front) 6) Weight in heels 7) Hips go back and down, knees track slightly forward […]

Men/Women 2,000m Row Rest 2 minutes 4 Rounds: 10 Push Press 135/85 10 Toes to Bar 5 Muscle-Ups 10 Roll-Outs w/barbell 10 Ski Jumps Rest 1 minute Beginner: 1,000m Row Rest 2 minutes 4 Rounds: 10 Push Press 95/55 10 Sit-Ups 5 Muscle-Ups 10 Reverse Sit-Ups 10 Ski Jumps Rest […]