Classic engine burning benchmark to start the week  Don’t miss out on this one. In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. “Fight Gone Bad” 3 Rounds 5 minutes on 1 minute off Push Press (75/55) Box Jump 20″ (all athletes) Wall Ball Shots (20/14) Sumo Dead lift High Pulls (75/55) Calorie Row *coaches note – athletes may start somewhere other than push press, but must move in this order.    Read more

Like the classic benchmark “Cindy” except in an EMOM format. See how far you can get on the minute, then when you bail out, make it an AMRAP in the remaining time.  Or if you’ve gotten far enough 15+ rounds, you may choose to bail out, depending on level of intensity. “Chelsea” EMOM x 30 5 Pull-ups 10 Push-ups 15 airsquatsRead more

At the call of 3,2,1 GO, athlete one will storm through the barbell movements then jump on the rower, while athlete 2 rests. They will alternate rounds in this fashion for 20 minutes. On minutes 4, 8,12 and 16. Athletes will stop and complete 40 synchro bar hops before continuing to work the AMRAP. Use the rower or bar as space allows for jumping. * coaches note – one bar per team is ideal but not required. * no more than one bar per athlete is required AMRAP in 20 minutes In Teams of 2 Using You Go I Go Format 10 Shoulder to Overhead (115/75) 10 Dead lifts (115/75) 10 / 8 Calorie Row w/ 40 synchro Bar hops E4MOMRead more

Congratulations to Smurf and his wife to be, Gabrielle. Take on today’s workout in celebration of tomorrows wedding! “Smurf” For Time 8 power cleans (135/95) 200m run 26-Kettlebell Swings 200m run 26-burpees 200m run 26 Handstand Push-ups 200m run 8 power cleans (135/95)Read more

Lets work on speed under the bar on jerks today, focus on pressing yourself under the bar rather than pushing it over your head. No press-outs count today, make these jerks legit. Our conditioning piece is 10 rounds – short reps on each movement should allow you to move consistently for the entire workout. Your rest period should be limited to your time walking between movements. Scale toes to bar to a volume you can complete quickly without coming on and off the bar. Strength Jerk Practice Take 20 minutes to build to a heavy complex of Power Jerk + Split Jerk 1 +1 Conditioning 10 Rounds for Time 5 Toes to Bar 5 Box Jumps (30/24) 7 Wall Balls (20/14) 7 DB Snatches (50/35) *alt L/R each round *hard cap 20 minutesRead more