Body behind the bar Thursday 2/1/18 EMOM 10 min: 5-10 Toes to bar + For time: Run 800m 20 Front squats @75% Run 800m *bar... Read More

Wednesday 2/1/18 EMOM 10 min: 3 Hang power clean *either pick a heavy weight for all 10 or try to add throughout the 10 min... Read More

Tuesday 1/30/18 Alt tabata Steering wheels Band aparts + EMOM 12 min: 1 min: 1-10 Strict ring dips 1 min: 1-10 Strict pullups + 5... Read More

Alan secretly competed at NorCal masters this weekend. He trained his butt off and was awesome! Great job Alan! Happy birthday to my first wife.... Read More

Sunday 1/28/18 EMOM 14 min: 1 min: 6 Heavy DB snatch or Dball clean 1 min: 1 legless + 1 regular rope climb 1 min:... Read More

Whats your muscle up style? Friday 1/27/18 “Nate” AMRAP 20 min: 2 Muscle up 4 Handstand pushups 8 KB swings (70/53) RX+ version 4 strict... Read More

Friday 1/26/18 1 min steering wheels 1 min bar hang 1 min plate pinch + In teams of 2: AMRAP 20 min: Alternating full rounds... Read More

The more you do them the easier they get Thursday 1/25/17 Back squat 3×3@80% + For time: 120 Bar facing burpees *Every other min perform... Read More

Wednesday 1/24/18 W/a partner: AMRAP 6 min: 20 Double unders 10 Air squats *alternate rounds + 4 sets 15 GHD or 25 Abmat situps Directly... Read More

Interesting double under drill Tuesday 1/23/18 5 sets 15 Shoulder press (light weight) directly into Max reps pushups + Against a partner: AMRAP 20 min:... Read More