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

Start the day with some heavy back squat work, build up to a heavy 3 rep for the day. Our met-con has dual rep schemes both descending. Dead lifts should be moderate – aim to go unbroken or 2 sets per round. Keep the push-ups legit with range of motion, and scale volume if needed. Strength Back Squat Take 15 minutes to build to a heavy 3 rep for the day Conditioning 12-9-6-3 Dead lifts (225/155) Toes to Bar 24-18-12-6 Push-upsRead more

Today we’ve got a longer engine workout with two cardio components sandwiching a gymnastics movement. Scale HSPU by volume or to pike push-ups / wall walks. Once the workout ends at the 20 minute mark you’ll have one minute to prepare for a max effort round of burpees. How many can you do when you’re already smoked? AMRAP in 20 minutes Run 200M 30 Double Unders 10 Handstand Push-ups at the 21:00 AMRAP in 1 minute BurpeesRead more