Posts Tagged:new year


On every rep of today’s clusters make sure you allow the barbell to come all the way back down to the floor. Remember a cluster is a squat clean plus a thruster!!! 4 Rounds: 400m Run 10 Burpees 3 Clusters (135/85)


Lets get this week started off with this workout. Make sure to get full range of motion on ALL MOVEMENTS!! 5 Rounds: 10 Ring Rows 20 Hollow Rocks 20 Squats


Lets finish things up nice and easy with this one!! 20 Min. EMOM: Even: 50ft Farmer’s Carry (35/26) Odd: 5 Toes to Bar 20 Double Unders


As you can see by Tony’s picture up here we are getting serious today!! We will be revisiting a bench mark girl… Christine!!! Remember the deadlift is body weight, so a lot of you guys might want to find a scale before coming in today.   “Christine” 3 Rounds: 500m Row 12 Body Weight Deadlifts…

Read More →


Let’s see if anyone can get 4 rounds in this one!!! 14 Min. AMRAP: 800m Run 10 Over Head Squats (95/55) 10 Chest to Bar Pull Ups


Yesterday was a pretty nice and mellow workout. Let’s pick things up a little bit with this one!!   5 Rounds: 10 GHD SIt-Ups 8 Goblet Squats (64/35) 6 Burpees 4 HSPU 200m Run


  20 Min. E4MOM (5RDS): 300m Run 10 DB. Single Arm Power Snatches (45/25) 20 KB. Swings (35/26)


We are going to finish this first week of our new cycle with a BAANGGG!!!   16 Min. E2MOM (8RDS): Even: 6 Wall Balls (20/16) 5 Burpees Odd: 6 Ball Slams (20/15) 5 Burpees


This is going to be a quick one too. A good goal for today is trying to go unbroken on your double unders!!   3 Rounds: 6 Power Snatches (115/65) 12 KB. Swings (35/26) 12 Sit-Ups 50 Double Unders

Back to Top