Sunday 9/17/17 Snatch warm up + Work up to a 1RM power snatch *Let technique dictate load + EMOM 10 min: 1 min: 20 Power... Read More

The moth pullup Saturday 9/16/17 “Emily” 10 rounds for time: 30 Double unders 15 Pullups 30 Air squats Sprint 100m Rest 2 min General fitness... Read More

Friday 9/15/17 One ring to rule them all + In teams of 2: For time: 60 Hang power cleans (165/115) 60 Burpees 90 Front squat... Read More

Science joke! Thursday 9/14/17 10 min max reps weighted strict pullups *add weight however you want. Vest/medbnall/weight belt + EMOM 10 min: 1 min: Row... Read More

Wednesday 9/13/17 Tall jerks 3×3 + Split jerk work to a heavy single with 2 sec pause in split *let technique dictate load Joe has... Read More

Don’t forget the L-sits and that I love Joe Tuesday 9/12/17 Alternating tabata Pushup Around the world + Establish a 5RM bench press *In between... Read More

First workout ever with toes to bar in it Monday 9/11/17 EMOM 5 min: 10 KB swings 10 Goblet squat + Front squat 5×5@75% +... Read More

GHDs will mess you up if you don’t do them regularly. Bonus points if you can name all these people Saturday 9/9/17 “Michael” 3 rounds... Read More

Coaches choice on what machine you use for the workout! Friday 9/8/17 For time: 100 Handstand pushups (partner holds 53/35 overhead) 100 Wallballs (30/14) 100/75... Read More