Bottoms up Monday 1/22/18 EMOM 6 min: 6 KB sumodeadlift highpull 6 KB good mornings + Bulgarian split squat 4×16 (8L/8R) *Use a heavier weight... Read More

Sunday 1/21/18 EMOM 10 min: 1 Clean (Power or full) *Build to a heavy single over the 10 min + EMOM 20 min: 1 min:... Read More

Saturday 1/20/18 “Hidalgo” For time: Run 2 miles Rest 2 min 20 Squat cleans (135/95) 20 Box jump (24/20) 20 Overhead lunge (45/25) 20 Box... Read More

Do something hard and repeat Friday 1/19/18 In teams of 2: For time: 50 Synchronized wallballs (20/14) 20 Ring muscle ups or 50 Pullups 50... Read More

Perfect Thursday 1/18/18 Front squat 5×3@80% + AMRAP 14 min: 10 Box jump (24/20) 10 Toes to bar 10 Handstand pushups General fitness 100 Front... Read More

By your powers combined I become CAPTAIN PLANET! Wednesday 1/17/18 EMOM 21 min: 1 min: 15/10 Calories Assault bike or ski erg 1 min: 4... Read More

Tuesday 1/16/18 Lacrosse ball paddle ball + Bench press Complete 100 reps in as few sets a possible (BW/.75BW) *Rest as needed between sets +... Read More

Monday 1/15/18 Alternating tabata Jumping lunges Plate ground to overhead + Bulgarian split squat 4×20 (10L/10R) *Hold heaviest pair of DBs/KBs possible + For time:... Read More

Shoulder into your ear.Pull yourself into the squat Sunday 1/14/18 EMOM 16 min: 1 min: 5 Chest to bar pullup + 5 Toes to bar... Read More

Happy 1st birthday to this crazy little dude! These are all of his favorite movements/favorite equipment to play with Saturday 1/13/18 “BC” AMRAP 30 min:... Read More