For conditioning today, let’s hit some fast intervals! Write down your times on the whiteboard then record your worst result in WODIFY. Dead lift sets must be unbroken… Strength Push Jerk 1 RM Conditioning 3 Intervals each for time 15/12 Cal Row 10 Dead lifts (185/125) 6 Burpees over Bar Record your worst time recover between roundsRead more

Classic style 21-15-9 workout today, borrowed from this years Masters of the Universe Competition. With heavier power cleans, you may need to break these sets up sooner than you’d like. On the easy moves (wall balls and bar hops) try to hit big sets.st Break down and rest, then we’re going to hit some accessory work to finish up. “The Take down” 21-15-9 Power Cleans (155/105) Wall Balls (20/14) Bar Hops Accessory Not For Time EMOM x 8 A. Strict Pull-ups (:30/30) B. Push-ups (:30/30)Read more

EMOM Sunday EMOM x 27 A. 12 Box Jumps (24/20) B. 4 Power Snatches (135/95) C. Run 100MRead more

Team up and run through this half Cindy half Grace workout! Split the clean and jerks however you’d like while alternating rounds of Cindy. * Scaling – be sure that a round of Cindy takes no more than 1 minute “Double Partner Grindy” For Time 20 Clean and Jerks, 135/95lbs 10 Rounds of Cindy 20 Clean and Jerks 10 Rounds of Cindy 20 Clean and Jerks cap 30 minutesRead more

Storm through 6 rounds for time today guys, basic movements and light weight should keep you moving. Your choice today on Bike / Row, feel free to alternate as long as you hit the needed calories. 6 rounds For time 15 Shoulder to Overhead (95/65) 15 Kettlebell Swings (53/35) 15 Sit-ups 15/12 Calorie Row 10/8 Calorie BikeRead more