Today’s workout is Blacked out ENJOY!!!!Read more

Beach season is around the corner, let’s get swole with some benching! 8 reps is a good compromise between absolute strength and hypertrophy. We’ll get the pump on with our last set – max reps at 80% of your 8RM. Metcon is a straight forward couplet of overhead squats and burpees over bar. No need to face the bar, just do them alongside the barbell. Strength Bench Press 8RM, ME at 80% of 8RM Conditioning 5 rounds for time: 10 OHS, 95/65# 10 burpees over barRead more

For strength, this is an alternating EMOM for 10 minutes of strict pull-ups and turkish get-ups. You may scale the pull-ups using bands, but they should still be strict form. Choose a heavy, but doable weight for the turkish get-ups prior to starting and stick with that weight throughout. Don’t rush through those, you have plenty of time. The AMRAP is an ascending ladder – KB swings are heavy (70/53) – we would rather you go heavy and russian swing than stick with the same weight you always use. KB and toes-to-bar ascend by 1 rep each round while double unders ascend by 5 reps each round. Score will be round + reps (e.g. 9 + 20) Strength Alternating EMOM for 10 minutes: 10 strict pull-ups 2 Turkish get-ups (1L/1R) Conditioning AMRAP in 15 minutes: 1 KB swing, 70/53# 1 toes-to-bar 5 double unders 2 KB swings 2 toes-to-bar 10...Read more

For Time Actual WOD “DT” 5 rounds for time: 12 deadlifts, 155/105# 9 hang power cleans, 155/105# 6 push jerks, 155/105# Cash out 500m rowRead more

April 1st 2016 For time: Run 2 miles 200 pull-ups 400 push-ups 600 air-squats Run 2 miles wear a 20# weighted vestRead more