WORKOUTS

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Workout 06/03/21

Assaulted by “DT” Buy in: 30/21 cal assault bike 5 rounds 12 deadlifts 155/105 9 hang power cleans 6 push jerks  Cash out: 30/21 cal assault bike Accessories: 5×2 snatch deadlift 5×1 power snatch 3x6ea KB front rack Cossack squat 4×45” static KB goblet squat

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Workout 06/02/21

“Active Recovery/Open Gym” 5 Rounds 300m Ski ERG 200m Walk Core: 3 Rounds 40ft Bear Crawl 40ft Reverse Bear Crawl 40 Russian Twist Rest 1’ Skill: Pistol Squat 3×30”ea Ankle Mobility 4x10ea Split Squat 4x5ea Single Leg Kneeling Squat 4x3ea Elevated Single Leg Squat

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Workout 06/01/21

5’-4’-3’-2’-1’ Row for cal *after each round complete: 25 ab mat sit ups 25 hip extensions 50 single unders Accessories: 5×1 banded bench press 5×2 weighted wide grip pull up 3x10ea SA bent over DB kickbacks  4×20” static weighted hanging knee raise 1×200 band tricep pull

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Workout 05/31/21

For Time 1 mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 mile Run All with a Weight Vest (20/14 lb) How do you perform the “Murph” workout? Start and end the workout with a mile Run. Partition the Pull-Ups, Push-Ups, and Squats as

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Workout 05/29/21

Teams of Two For Time 100 Single Arm Devils Press 50/35 200 Sit-ups 300 Calorie Row *Partition Any way you like

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Workout 05/28/21

Strength: 10×2 Speed Banded Push Press – @50%1RM – Red +150/ Org -150 – Single Loop on the band – Rest 30” between sets  Conditioning: 20’ EMOM 1. 15/12 Calorie Ski 2. 15 GHD Sit-ups 3. 14/10 Calorie Assault Bike 4. 5 Bar Muscle-Ups Power

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Workout 05/26/21

Active Recovery/Open Gym 5 Rounds20 Calorie Assault Bike200m RunRest 1:1 Core:3 Rounds30 Ab-mat Sit-ups20ea Kettlebell Around the World1’ Low Plank Skills: Free Standing Handstand Progressions3×3 Wall Walk Belly to Wall Hold 5”3×5 Kick-up to Wall Hold 5”3xME Float From Wall

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Workout 05/25/21

Strength: 3RM Push Jerk – 20’ to Establish  Conditioning: For Time 10-9-8-7-6-5-4-3-2-1 Strict Handstand Push-ups Hang Muscle Clean 115/80

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Workout 05/24/21

Strength:8×3 Deadlift @80% 1RM Rest 30” between sets Conditioning:For Time8 Rounds200m Run40 Double Unders20 Air Squats10 Toes to Bar

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