2025-04-07
MonDeadlift 5@60%, 5@70%, 5@80% Death by C&J (115/85) – 10min Max – Can you make it through 10 rounds? —...
2025-03-31
MonBack Squat 3×5@ 40%, 50%, 60%Overhead Squat 3 x 10 @50%3×20 Jumping Lunges—Row 300m21 TTBRow 300m15 KB Swing (heavy)Row 300m9...
2025-03-24
Mon Deadlift – 5@75%, 3@85%, 1+@95%9min EMOM – 5 Thrusters (add weight every 3min) — Run 800 (Buy in)10 Rounds4...
2025-03-17
Mon Back Squat – 3×3 @ 70%, 80%, 90% 3×10 Split Squats3×50′ Walking Lunges — 16 Min AMRAP20/16 Cal Row10...
2025-03-10
Mon Deadlift – 3×5 @ 65%, 75%, 85% 10min EMOM – Alternate 5 HSPU10 Ring Rows — 2 Rounds8 Power...
2025-03-03
Mon Back Squat – Work to heavy single/max DB Bench Press – 3×10Dips 3×10 — 21-15-9DeadliftThrusterthen2 Rounds 800m Run/Ski/Row*Rest 1:1...
2025-02-24
Mon Movement Prep2 Rounds90sec Row/Bike/Ski6 Inchworms8 lateral lunges each side45sec Hollow Hold — Back Squat + Pause Back Squat 4×(3+1);...
2025-02-17
Monday Movement Prep2 Rounds90sec Row/Bike/Ski6 Inchworms8 lateral lunges each side45sec Hollow Hold — Back Squat + Pause Back Squat 4×(4+2)...
2025-02-10
Mon Movement Prep2 Rounds90sec Row/Bike/Ski6 Inchworms8 lateral lunges each side45sec Hollow Hold — Pause Back Squat 3×6 (~60-70% max); *1...
2025-02-03
I am excited to announce that we will have a guest coach this Wednesday! I haven’t said a word or...