Tuesday, September 16th

Workout of the Day A. E2M-16 minutes (8 sets): High Hang Clean + Hang Clean + Clean *Reset after each clean B. EMOM-21 minutes: Minute 1 – 15 Russian Kettlebell Swings Minute 2 – 10 Walking Kettlebell Lunges Minute 3 – 12 Burpee Pull-Ups


Monday, September 15 – BodyFX at 7:30 PM

Warm Up: 400m Run Speed Hurdles Power Jump Lateral Shuffle Weave Hurdle Stretch: Pilates / Yoga Basic Movements A. 7 Rounds 4 3-Hurdle Lateral Shuffle forward and back 10 Ball Squats B.  3 Rounds 21 Kettlebell Swings 12 Banded Pull-Ups 400M Run C. 3 Sets 10 Leg Ups 30 Sit Ups 15 Scissors


Monday, September 15th

Workout of the Day A. Six sets of: Drop Snatch x 2 reps Focusing on speed & footwork. Hold the bottom position 2-3 seconds. Check balance and position before standing up. B. Six sets of: Strict Press x 3 reps C. 10 Minute AMRAP 10 Toes to Bar 8 Handstand Push-Ups/ Comp. Strict HSPU 6 […]


Thursday, September 11th

Workout of the Day 9-11 Tribute 2001 Meter Row or Run 11 Med Ball Sit-Ups (20/14) 11 Turkish Get Ups (53/35) 11 Med Ball Clean+Slam (20/14) 11 Kettlebell Swings (53/35) 11 Handstand Push-Ups 11 Bumper Plate Burpees (45/25) 11 Pull-Ups 11 Push Press (115/83) 11 Barbell Jumping Lunges (65/33) 2001 Meter Row or Run


Wednesday, September 10th

Workout of the Day A. E2M-12 Minutes (6 sets): Front Squat *Set 1 – 2 reps @ 65% *Set 2 – 2 reps @ 70% *Set 3 – 2 reps @ 75% *Set 4 – 1 rep @ 80% *Set 5 – 1 rep @ 85% *Set 6 – 1 rep @ 90% B. E2M-16 […]


Tuesday, September 9th

Workout of the Day A. EMOM-12 minutes: Minute 1 – 8 Reverse Grip Pull-Ups / Comp. 1-4 Strict Muscle-Ups Minute 2 – 2-4 Handstand Wall Walks / Comp. 15-20 Meter Handstand Walk Minute 3 – 150 Singles / Comp. 50 Unbroken Double-Unders B. E2M-12 minutes: Bench Press *Set 1 – 5 reps @ 65% of […]


Monday, September 8th

Workout of the Day A. E2M-10 Minutes (5 sets) 1 Muscle Snatch + 1 Hang Muscle Snatch *Build over the course of the 5 sets B. 10 Minutes of Pull-Up Skill Work C. 3 RFT 6 Squat Snatches (95/63) / Comp. (135/95) 12 OH Walking Lunges (95/63) / Comp. (135/95) 12 Pull-Ups / Comp. CTB […]


Thursday, September 4th

Workout of the Day A. Bear Complex B. 8 Munute AMRAP 10 Pull-Ups 15 Thrusters (95/63) 100m Run


Wednesday, September 3rd – BodyFX at 7:30 PM

WU: 400 m Fireman Carry Agility Ladder Stretch Child’s Pose C Curve Side Lunge A. 9-6-3-6-9 Burpee Wall Ball Deck Squats B. 3 Sets 20 Walking Lunge 20 Ball Slams 20 Jumping Pull-Ups C. 3 Sets 10 Broad Jumps 10 T2B 2 Slow Bear Crawls (up and back wall)


Wednesday, September 3rd

Workout of the Day A. Five sets of: 3 Snatch Balance B. Four sets of: 1 4-Stop Halting Snatch Deadlift C. For time: 12 Power Snatch x 12 reps (115/73) 12 Box Jumps x 12 reps (30/24) 9 Power Snatch (115/73) 9 Box Jumps (30/24) 6 Power Snatch (115/73) 6 Box Jumps (30/24) Run 400 […]