June 17, 2020 Strength: Deadlift 3-3-3-3-3-3 *Build to a Heavy Triple over the six sets. Metcon: 4:00 AMRAP 6 Power Cleans (135/95) Rx+(155/105) 6 Lateral Barbell Burpees Rest 2:00 4:00 AMRAP 5 Hang Squat Cleans (135/95) Rx+(155/105) 6 Lateral Barbell Burpees Rest 2:00 4:00 AMRAP 4 Clean & Jerks (135/95) Rx+(155/105) 6 Lateral Barbell Burpees...Read More

June 16, 2020 Metcon: 3 Rounds for time: 400m Run 10 Muscle ups* (Rings) 20 Strict Press (80/60) *Scaled Options 1: 15 Chest-to-Bar Pull ups 2: 20 Pull ups Accessory Work: 2 Rounds (Not for time) 16 Kettlebell Swings 16 Kettlebell Front Rack Lunges 16 Kettlebell Upright RowsRead More

June 15, 2020 Strength: Squat Stamina (Week #3) Every 2:00 x 7 sets: 1 Front Squat 3 Back Squats *Increase weight from last week – add anywhere from 5-20#. Metcon: 5 Rounds for time: 8 Thrusters (95/65) Rx+(115/80) 50 Double UndersRead More

June 14, 2020 Rest Day. Enjoy the day off and do something FUN.Read More

June 13, 2020 Partner WOD In teams of 2 complete: For time: 1600m Run (switch every 200m) then, 5 Rounds of: 20 Sumo-Deadlift High Pulls (75/55) 20 Push Press (75/55) 20 Front Rack Alternating Lunges (75/55) then, 2000m Row (switch every 250m) *The Barbell is NOT to be dropped!!!  A 10 Burpee Penalty will be...Read More

June 12, 2020 Strength: “Beast Builder Benchmark” 5:00 for Max Reps 5:00 Rest 5:00 for Max Reps 3 “Macho Man” Complexes (115/85) 3 “Macho Man” Complexes (135/95) 3 “Macho Man” Complexes (155/105) 3 “Macho Man” Complexes (185/125) 3 “Macho Man” Complexes (205/145) Max “Macho Man” Complexes (225/155) 1 Round of “Macho Man”: 3 Power Cleans...Read More

June 11, 2020 Metcon: Every 5:00 x 4 Rounds: 600m Run 1-2-3-4… Rope Climbs (15′) 5-10-15-20… Handstand Push ups *Each round when you return from the run, resume work where you left off from the previous round.  The run stays 600m each round and the Rope Climbs increase by 1 rep and the Handstand Push...Read More