1. Workouts week of 08/02/2021-08/07/2021

    Monday - 8/2/21: "Chips and Dip" For Time: (30min cap) 1 Mile Run 60 Alternating Pistols 50 Chest To Bar Pull-ups 40 Bar-Facing Burpees 30 Power Snatches (135 / 95 lb) *run goal sub 10min. Mod assisted pistols. Mod jumping C2B. Power snatches doable …Read More

  2. Workouts Week of 07/25/2021-07/30/2021

    Monday - 7/25/21: Snatch Technique: On the 1:30 x 5 sets: 2 Snatch Balances *building to AHAP (from the ground) "Snake Bite" With a 9:00 Time cap: 21-15-9: Squat Snatches 95 / 65 lb Chest to Bar Pull-Ups After completion or Cap, until the 12 minute m…Read More

  3. Workouts Week of 07/19/2021-07/23/2021

    Monday - 07/19/21: Primer: Every 90s x5 3 TnG power snatches *build to heavy. Last set is heavier than wod weight. "Remain Calm" AMRAP 10: 4 Rounds: 30 Air Squats 200 Meter Run In Time Remaining: Max Power Snatches (115 / 85 lb) *goal is to have at l…Read More

  4. Workouts Week of 07/12/2021-07/17/2021

    Monday - 07/12/2021: "Beach Ball" AMRAP 20: 40 Wallballs (20 / 14 lb) 30/24 Calorie Row 20 Toes to Bar 10 Alternating Dumbbell Power Snatches (70 / 50 lb) *walballs doable in 10’s. 1000/850cal +. At least 5’s on TTB. Mod kipping leg raise. Snatch…Read More

  5. Workouts Week of 07/05/2021-07/10/2021

    Monday - 7/5/21: Primer: Every 90s x5 3 TnG squat cleans *build to heavy, last set is HEAVIER than workout weight. "Ride Like The Wind" 10 Rounds For Time: (18min cap) 5 Squat Cleans 155 / 105 lb 10/7 Calorie Assault Bike *bike goal is less than 0:4…Read More

  6. Workouts Week of 06/28/2021-07/03/2021

    Monday - 6/28/21: "Jack Of All Trades" For Time: (18min cap) 2,000 Meter Row 30 Bar Muscle-ups 40 Thrusters (115 / 85 lb) *row pace goal sub 2:05/2:20. Mod burpee pull-ups 1:1. Thruster and bar MU should be doable in at least sets of 5’s. Tuesday …Read More

  7. 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

  8. 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

  9. 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

  10. 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