“Murph” is coming up soon, so what better way to test our gymnastics and prep for Murph than to do “Cindy.” This is a classic benchmark workout, and since it’s an AMRAP, feel free to challenge yourself on the pull-up and push-up scales – you might choose to do a harder scale and get less rounds than previously, but that’s fine! Now you’ve set a new baseline for yourself. “Cindy” AMRAP in 20 minutes: 5 pull-ups 10 push-ups 15 air squatsRead more

Test your 1RM bench today and go for a new PR if you’re feeling good! For the met-con, go with a moderate dead lift weight that you can either string or knock out with fast-ish singles. Stay tight and accurate on the deads. For T2B focus on pushing down on the bar and try to string sets larger than you normally do! KB swings thrown in to crush your core and make everything more challenging. Test 1RM Bench Press Conditioning AMRAP in 12 Minutes 5 Dead lifts (225/155) 10 Toes to Bar 15 Kettlebell Swings (55/35)Read more

7/13 Squat Complex will test your squat strength as well as your endurance. Build up to the heaviest weight you can handle with excellent form. Conditioning is a sprint style couplet, go unbroken on thrusters and use max effort on each sprint! Strength 7/13 Back Squat Conditioning 5 rounds: 5 thrusters, 135/95# suicide sprint rest 1-2 minutesRead more

A chipper of a workout. The snatches and cleans may be anyhow – power or full. Muscle-up scales should be either 10 chest-to-bar pull-ups + 10 dips or 20 pull-ups + 10 dips. For time: 5 snatches, 135/95# 10 muscle-ups 15 cleans, 135/95# 20 box jumps, 24/20″ 50 burpees 20 box jumps, 24/20″ 15 cleans, 135/95# 10 muscle-ups 5 snatches, 135/95#Read more

Let’s work on getting better at push-ups in an EMOM format today.  Challenge yourself and use a deficit if push-ups are easy for you.  Pairing that with CAL row will get our aerobic engines primed for a tough Met-Con. Scale HSPU to stink bugs or wall walks as needed, but be sure to choose something that will keep you moving.  Aim to go unbroken for the wall balls.  Have fun! Alternating EMOM x 10 A. 10 Deficit Push-ups B. 10-15 Calorie Row Conditioning 3 rounds for time: 400m run 7 HandStand Push-ups 14 Wall Balls 21 Double UndersRead more