1. 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

  2. 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

  3. 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

  4. 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

  5. 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

  6. Workouts Week of 04/12/2021-04/16/2021

    Monday - 04/12/21: Strength E2MOM X 5 3 back squats @85% *sets are across. Not building "Over and Out" For Time: (12min cap) 20 Power Snatches 95 / 65 lb 20 Lateral Barbell Burpees 20 Overhead Squats 95 / 65 lb 20 Lateral Barbell Burpees 20 Squat Sna…Read More

  7. Workouts Week of 04/05/2021-04/10/2021

    Monday - 04/05/21:   Strength: E2MOM X 5 5 back squats @75% *sets are across. Not building "RENTS" AMRAP 15 500/450m Row 40 Wallballs 20 / 14 lb 30 Alt DB Power Snatches 50 / 35 lb 20 Toes to Bar *row goal sub 2:00. Wallball doable in at least 10…Read More

  8. Workouts Week of 03/29/2021-04/03/2021

    Monday - 03/29/21 "Divide & Conquer" AMRAP 15: 30 Double Unders 15 Push Jerks 95/65 lb 30 Double Unders 15 V-ups *mod 2x singles/quick steps. Push jerks are light & doable UB. Post wod: Banded hamstring stretch Couch stretch Home wod: AMRAP 1…Read More

  9. 03/22/2021-03/27/2021

    Monday - 03/22: Primer: EMOM X5 5 shoulder press @80% or AHAP "Tri-Weekly"  4 Rounds For Time: ( 18min cap) 10 Chest To Bar Pull-Ups 20 Front rack lunges (115/85) 30/24 Calorie Bike *C2B doable in 5’s. mod jumping C2B. Lunges doable in 2 sets or l…Read More

  10. Workouts Week of 03/15/2021-03/20/2021

    Monday - 03/15/21: Snatch: On the 1:30 x 5 Sets: 1 Power Snatch 1 Squat Snatch Build in weight each set. *getting us ready for the wod to either power snatch or squat snatch first rep. Does not have to be UB. "All Over Again"  AMRAP 15: 25 Overhea…Read More