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  • Friday – 021618

    Warm-up 2 rds 10 RDLs 10 pull-up retractions 10 goblet mobility squats Workout of the Day 30 min AMRAP 1000m row 50 deadlifts (95/63) 50 toes to bar 50 thrusters (95/63) 50…

  • Thursday – 021518

    EMOM 12 min EMOM Odd min- AMRAP strict pullups Even min- practice DU Dont overestimate your strength when it comes to pull-ups. You should only be doing singles towards the end. Swallow…

  • Wednesday – 021418

    Strength Push press- 1RM Workout of the Day AMRAP in 15 minutes of 5 squat cleans (185/133) 15 pushups 20 kb swings (70/53) Post your scores to the Whiteboard.

  • Tuesday – 021318

    Midline 100 GHDs 100 hip extensions Partition how you would like to control the volume. Workout of the Day 4 rds 2 min AB cals 4 min rest Post your scores to…

  • Monday – 021218

    Strength Overhead Squat Find your 1 rep max Workout of the Day Open 16.3 7 min AMRAP 10 power snatch (75/53) 3 bar MU *scale to 6 CTB Post your scores to…

  • Friday – 020918

    Workout of the Day “R.J.” 5RFT 800m run 5 rope climbs 50 pushups *40 min cap *Scale reps as needed!!! Post your scores to the Whiteboard.

  • Thursday – 020818

    Strength Back squat- 2RM w/5 second pause Workout of the Day 10 min AMRAP 10 Pullups 10 Kb swings (53/35) 10 goblet squats 10 burpees Post your scores to the Whiteboard.