Conditioning work: Rowing option: On the 4:00 x 2 rounds: 800/650 meter row On the 3:00 x 3 rounds: 600/500 meter row On the 2:00 x 4 rounds: 400/350 meter row Run or ski option: On the 4:00 x 2 rounds: 600 meter run or ski On the 3:00 x 3 rounds: 400 meter run or ski On...

13 July, 2021 /

Workout of the Day: "Learning to Fly" 21-15-9 reps of: Assault bike calories (males 27-21-15) Bench press (60% of athlete's 2 rep from last week) Ring dips   Conditioning Work: EMOM x 9 (3 rounds):  Running option: Min 1:  200 meters Min 2:  150 meters Min 3:  100 meters Or  Rowing option: Min 1:  20/15 calories Min 2:  17/12 calories Min 3: ...

09 March, 2021 /

Conditioning Work: Rowing option: On the 4:00 x 2 rounds:800/650 meter row On the 3:00 x 3 rounds:600/500 meter row On the 2:00 x 4 rounds:400/350 meter row Run or ski option: On the 4:00 x 2 rounds:600 meter run or ski On the 3:00 x 3 rounds:400 meter run...

12 July, 2020 /

WE ARE OPEN! E1:30MOM x 5:  3 position squat clean + split jerk (pockets, above knee, floor + split jerk) 45%, 50%, 55%, 60%, and 60-65% Conditioning: EMOM x 8: Odd minute:  15 box jumps, followed by max barbell (45/35) front squats Even minute:  Rest ...

30 April, 2020 /

Strength:  Barbell Cycling  All with a running clock: :30s on, :30s off - deadlifts (115/75) :30s on, :30s off - push jerks (115/75) :45s on, :45s off - deadlifts (135/95) :45s on, :45s off - push jerks (135/95) 1:00 on, 1:00 off - deadlifts (155/105) 1:00 on, 1:00 off - push jerks...

28 July, 2019 /

Open skills and conditioning work:  EMOM x 10:  Odd -40 seconds max reps bar MUs Even - 40 seconds max distance DB lunge walk (50/35)   -For lunge walk, use the 25 ft tape marks on the ground.  Each tape mark = 1 rep.   Workout of the Day: "One Way or Another" With a partner, and one person...

04 March, 2019 /

Gymnastics skill work:  Sit-ups + HSPU 6 rounds of a 1:00 window: 20 AbMat sit-ups + max kipping HSPU in time remaining. -Rest 1:00 between each round   Conditioning work: AMRAP 2:30:  Burpee box jump overs Rest 1:00 AMRAP 1:30:  Burpee box jump overs Rest 1:00 AMRAP :30:  Burpee box jump overs -RX box is 24/20,...

28 January, 2019 /

Conditioning work: AMRAP 2:30:  Burpee box jump overs Rest 1:00 AMRAP 1:30:  Burpee box jump overs Rest 1:00 AMRAP :30:  Burpee box jump overs -RX box is 24/20, and these are open-standards (box facing).    Cash out: Not for time: 15 strict toes to bar 30 kipping toes to bar 45 AbMat sit-ups...

10 January, 2018 /