Shoulder Press 5×5 Shoulder Press for load:#1: 5 reps @ 70%#2: 5 reps @ 70%#3: 5 reps @ 70%#4: 5 reps @ 70%#5: 5 reps @ 70% “Dirt Devil”On the 4:00 x 5 Rounds:5 Devil Presses (50’s/35’s)10 Over-and-Back Hops Over Dumbbell15 Double Dumbbell Squats (50’s/35’s)10 Over-and-Back Hops Over Dumbbell5 Devil Presses (50’s/35’s) “Dirt Devil” HOME...Read More

“Underground”For Time [30 Minute Cap]:100 Double Unders, 50 AbMat Sit-ups25 Hand Release Push-ups80 Double Unders, 40 AbMat Sit-ups20 Hand Release Push-ups60 Double Unders, 30 AbMat Sit-ups15 Hand Release Push-ups40 Double Unders, 20 AbMat Sit-ups10 Hand Release Push-ups20 Double Unders, 10 AbMat Sit-ups5 Hand Release Push-ups Every 3 Minutes [Starting at 0:00]:12/9 Calorie Assault BikeRead More

“Laces Out”AMRAP 18:6 Bar Muscle-ups9 Push Presses (135/95)15 Deadlifts (135/95)21 Wallballs (20/14) “LACES OUT” HOME GYMAMRAP 18:6 Strict Pull-ups9 Double Dumbbell Push Presses (50’s/35’s)15 Double Dumbbell Deadlifts (50’s/35’s)21 Jumping Air SquatsRead More

GYM CLOSED UNTIL MONDAY (6/29) “Smallville”16 Rounds:20 Seconds Hollow Rocks10 Seconds Rest20 Seconds Superman Rocks10 Seconds RestRead More

GYM CLOSED UNTIL MONDAY (6/29) “Mind Eraser” AMRAP 20:7 Power Cleans (135/95)7 Burpees200 Meter Run “Mind Eraser” Home Edition AMRAP 20:7 Double Dumbbell Power Cleans (50’s/35’s) or Odd-Object Cleans 7 Burpees200 Meter RunRead More

GYM CLOSED UNTIL MONDAY (6/29) “RED ZONE”21-15-9-15-21:Hang Power Snatch (75/55)Thrusters (75/55) “Red Zone” Home Edition30-20-10-20-30:Single Dumbbell Hang Power Snatch (50/35)Single Dumbbell Thrusters (50/35)Read More

GYM CLOSED Accessory Work 3 Rounds:10/10 Bicep Curls15 Banded Pull Aparts10/10 Lateral Box Step Ups “Onside Kick”AMRAP 16:3 Toes to Bar, 50′ Walking Lunge, 50′ Bear Crawl/Handstand Walk6 Toes to Bar, 50′ Walking Lunge, 50′ Bear Crawl/Handstand Walk9 Toes to Bar, 50′ Walking Lunge, 50′ Bear Crawl/Handstand Walk…[Add 3 Toes to Bar Each Round] “Onside...Read More

Push Press Building to 3RM “HOOK & LADDER” [On the 0:00]1 Round:30 Lateral Barbell Burpees30 Power Clean and Jerks (95/65) [On the 5:00]2 Rounds:15 Lateral Barbell Burpees15 Power Clean and Jerks (95/65) [On the 10:00]3 Rounds:10 Lateral Barbell Burpees10 Power Clean and Jerks (95/65)Read More

“Hot Route”AMRAP 18:Buy-In: 1 Mile Run AMRAP In Time Remaining:50 Double Unders35 Air Squats20 Dumbbell Plank Rows (50’s/35’s)Read More

Front Squat Build to 3RM “7-on-7”AMRAP 7:4 Bar Muscle-ups8 Front Squats (185/135)12/9 Calorie Bike16 Toes to Bar Rest 3 Minutes AMRAP 7:4 Bar Muscle-ups8 Front Squats (155/105)12/9 Calorie Bike16 Toes to BarRead More