March 30, 2020

 We have some exciting news!!! 
Starting next Monday 03-30-2020 we will be hosting an at home competition.

How do I sign up? Congratulations paying members you are already signed up. YEAH BUDDY!!

Who is on my team? Your team consist of the groups we have already plac...

March 22, 2020

Monday 032320


Strength 
Plate thrusters
4x10
5th set ME (Max Effort)

Workout 
AMRAPx 12
As Many Rounds As Possible
12 Front Rack Lunges
10 Tuck Ups
8 Thrusters with Plate

Tuesday 032320

Strength 
3 X 10-20
1 X ME (Max Effort)

Workout
4 Rounds
15 Burpees to a Plate
...

March 15, 2020

Monday 031620

Workout 

EXTENDED WARM-UP 
3 SETS FOR QUALITY*
5-10 Reps of Strict HSPU or DB Press
5-10 Reps of Strict Ring Rows

*Adjust up or down as needed. Deficit HSPU or Elevated Ring Rows for more advanced.

(No Measure) 

WORKOUT 
EMOM x 20 MINUTES
MIN 1 - 16/...

March 9, 2020

Monday 030820

Workout 

SKILL 
EMOM x 8 MINUTES
MIN 1 - 1-2 Strict Muscle-Up or 5-7 Strict Pull-Up
MIN 2 - 5-7 Tall Box Jumps*

*Athlete Choice on height. Two-foot take off with no step into the jump. Mandatory step-down.



WORKOUT 
4 ROUNDS FOR TIME
5 Deadlift (AHAP...

March 2, 2020

Monday 030220

Workout 

WORKOUT 
"DOUBLE AMRAP"

AMRAP x 8 MINUTES
12/10 Cal Row
10 HSPU
10 Renegade Rows (35/20)|(20/10)*

-Rest 2:00-

AMRAP x 8 MINUTES
12/10 Cal Row
10 HSPU
10 Renegade Rows (35/20)|(20/10)*

*Renegade Row = Row L + Row R + Push-Up

(Score is Round...

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