Saturday 12/16/17 “Tyler” 5 rounds for time: 7 Muscle ups 21 Sumodeadlift highpulls (95/65) General fitness 5 rounds: 7 Man makers 21 KB sumodeadlift high... Read More

  Friday 12/15/17 In teams of 2: 100-80-60-40-20 KB swings (70/53) *After each round of KB swings complete 20 synchronized burpee box jump overs (24/20).... Read More

Now that’s a muscle up! Thursday 12/14/17 Back Squat Work to a heavy set of 3 for the day + Against a 14 min clock:... Read More

Tuesday 12/12/17 In teams of 2: Alternating rounds for 10 min: 30 Double unders 4 KB windmills (2L/2R) “Chelsea” Every min on the min for... Read More

Monday 12/11/17 Front squat 3×10@70% + AMRAP 15 min: 15 Goblet squats (53/35) 12 Box jump (24/20) 9 Toes to bar General fitness Weighted step... Read More

Barbell+Cardio=Bardiok Sunday 12/19/17 Clean warm up + Establish a max for the following complex Power clean Push jerk Front squat Hang squat clean Split jerk... Read More

Saturday 12/9/17 “Helton” 3 rounds for time: Run 800m 30 DB squat cleans (50/35) 30 Burpees Last day to sign up for secret Santa Wild... Read More