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  • Friday – 010517

    Warm-up 3 rds 10 protract/retract pushups 10 RDLs (light weight) 10 pull-up retractions Workout of the Day 25 min ladder Power clean (185/133) Toes to bar Deadlift Ring dip Post your scores…

  • Friday – 120117

    Olympic Power Snatch Find your 3 rep max. These will be done touch and go. No dropping until you are done! Workout of the Day 16 min AMRAP 10 Deadlifts (185/133) 10…

  • Wednesday – 110817

    EMOM 18 min EMOM 1st min- 3 back squat @80%+ 2nd min- AMRAP ring dips 3rd min- rest *Weight/total RD for score *Scale RD to hand release pushups Workout of the Day…

  • Friday – 101317

    Gymnastics EMOM 16 min EMOM Odd min- AMRAP ring dips Even min- 2 box jumps (push height) *Scale to ring pushups Workout of the Day 16 min AMRAP 8 pullups 16 standing…

  • Tuesday – 082917

    EMOM 12 min EMOM Odd min- AMRAP ring dips Even min- 5 box jumps (push height) Score is total ring dips If you can’t do ring dips, you will establish a walk…

  • Monday – 072417

    Strength/Skill Let’s practice our handstand push-ups! If you have handstand push-ups and can kip well, go for a 3 “rep max depth” handstand push-up. THIS MUST BE STRICT! If you can’t do…

  • Tuesday – 052317

    Skill/Stamina 5 rounds: In 90 seconds, Perform 20 wall-balls at a challenging but unbroken weight. AMRAP double-unders in remaining time. Rest 90 seconds Score will be wall ball weight used, and how…