1. Workouts Week of 06/21/2021-06/26/2021

    Monday - 06/21/21: Strength: Every 90s x6 shoulder press 4-3-2-1-1-1 75-80-85-90-95%-max! "Front Burner" For Time: (14min cap) 20 Front Squats 135 / 95 lb 20 Lateral Barbell Burpees 20 Push Presses 135 / 95 lb 20 Lateral Barbell Burpees 20 Thrusters …Read More

  2. Workouts Week of 06/14/2021-06/19/2021

    Monday - 6/14/21: Squat primer: EMOM x6 1 pause back squat + 1 back squat @65% 5s pause, stand up fast! "Teardrop" AMRAP 15: 100 Double-Unders 75 Air Squats 500m/450m Row *mod plate hops. Row pace goal is sub 2:00. Tuesday - 6/15/21: "Play It Again"…Read More

  3. Workouts Week of 06/06/2021-06/12/2021

    Monday - 6/7/21: Strength: Every 90s x 5 5 back squats @70% "Dirty Laundry” 3 Rounds: (16 min cap) 15 Power Cleans 115 / 85 lb 12 Thrusters 115 / 85 lb 9 Bar-Facing Burpees Directly into... 3 Rounds: 15 Power Cleans 95 / 65 lb 12 Thrusters 95 / 65 …Read More

  4. Workouts Week of 05/31/2021-06/05/2021

    Monday - 05/30/21:  "Murph" For Time: 1 Mile Run 100 Pull-Ups 200 Push-ups 300 Air Squats 1 Mile Run * Strategy THE BIG TAKEAWAYS 1. We want to aim for both of our mile runs to be completed in roughly the same amount of time. Treat the first mile as…Read More

  5. Workouts Week of 05/24/2021-05/29/2021

    Monday - 05/24/21: Strength: E3MOM x3 5 back squats 75-80-85% Last set is a HEAVY set of 5 but not a 5rm "Wide Awake" For time (15min cap) 21-15-9: Power Snatches Chest To Bar Pull-Ups Directly into... 21-15-9: Overhead Squats Barbell-Facing Burpees …Read More

  6. Workouts for the Week of 05/17/2021-05/22/2021

    Monday - 05/17/21 Strength: E2MOM X5 5 back squats 60-65-70-75-80% "Front Loaded" For time: (15min cap) 21-18-15-12-9: Front Squats 115 / 85 lb Kettlebell Swings 55 / 35 lb Lateral Burpees Over Barbell *movements are doable in 2 sets or less. Tuesday…Read More

  7. Workouts the Week of 05/10/2021-05/15/2021

    Monday - 05/10/21: Strength: Taper down week E2MOM x5 5 back squats @65% *meant to feel moderate but not at all heavy. "Clear the Air" AMRAP 13: 40 Air Squats 300m/250m Row 20 Power Snatches 75 / 55 lb *row pace goal sub 70s. Power snatches are light…Read More

  8. Workouts Week of 05/03/2021-05/08/2021

    Monday - 05/03: Strength: E2MOM x5 5 back squats @80% or AHAP *sets are across. "Quadratic Formula" AMRAP 15 18/15 Calorie Row 15 Box Jump Overs (24"/20") 12 Toes To Bar 9 Double Dumbbell Front Squats Dumbbells- 50 / 35 lb *cal pace goal 1000/850+ c…Read More

  9. Workouts Week of 04/26/2021-05/01/2021

    Monday - 04/26/21: Strength: E2MOM x5 5 back squat @80% "Deviled Leggs" AMRAP 15 10 Single Dumbbell Front Rack Lunge 25 Wallballs 20 / 14 lb 10 Single Dumbbell Front Rack Lunge 10 Single Arm Devil Presses Dumbbell - 50 / 35 lb *lunges doable unbroken…Read More

  10. Workouts Week of 04/19/2021-04/24/2021

    Monday 04/19/21: Strength: E2MOM x 5 6 back squats @75% "Acid Reflux" (16 min time cap) 5 Rounds For Time: 15 Chest to Bar Pull-Ups 12/10 Calorie Assault Bike 9 Thrusters 115 / 85 lbs *C2B done in sets of 5. Mod jumping c2b. Bike goal less than 60 s…Read More