Daily Workout

  • Never Defeat

    The look of hard work, never defeat!!

    8 November

    Skill/Strength
    Build to 1 RM Split Jerk

    Stamina
    14 Alt EMOM
    --15 Med Ball Situps 20/14
    --10 Burpee Box Jump Overs

  • Create It

    Create It!!

    6 November

    Skill/Strength
    7x2 Pause Back Squat 225/135
    *Hold 3 Secs in the bottom

    Stamina
    5 Rounds for Time:
    20 Pullups
    15 HDPU
    10 Box Jump Overs

  • Barbell Chaos

    Team work makes the dream work!

    **no evening classes tomorrow**

    2 November

    Skill/Strength
    EMOM for 7 Minutes
    2 Front Squats 155/105

    Stamina
    "Barbell Choas"
    For Time: 95/65
    20 Thrusters
    18 Sumo DL High Pull
    16 Back Squat Thrusters
    14 Push Press
    12 Hang Squat Clean Thrusters
    10 Power Cleans
    8 Squat Clean Thrusters
    6 Power Clean & Jerks
    4 Thrusters
    2 Overhead Squats

  • Happy Halloween

    We hope everyone has an enjoyable Halloween.

    Easy on the candy, we got work to do tomorrow!!

    1 November

    Power Snatch
    5x2 Build to Heavy Double

    Stamina
    For Time:
    30 Power Snatch 95/65
    50 Supine Ring Rows (feet up)
    30 Hang Power Snatch 95/65
    50 Pushups
    30 Overhead Squats 95/65
    Run 400m


  • Starting Stamina

    Through the suck of workouts or the humps of life, find a buddy they make it doable!!

    This week starts our stamina cycle so come ready to work!!!

    30 October

    Skill/Strength
    Overhead Squats
    5x2 Build to a Heavy Double

    Stamina
    24 Min Alt EMOM
    --20 Doubles Unders + 6 TTB
    --10 Strict Press 95/65
    --4 Burpee Box Jump Overs + 8 DL 95/65

  • Stand Up

    Sometimes the load is heavy, but never buckle, stand up and fight!

    **Saturday class will be at 7:30 instead of 9:00***

    26 October

    Skill/Strength
    Take 15 min to Build to 1RM Deadlift

    Work Capacity
    For Time:
    100 Wallball Shot
    ** Every minute until completion do 2 Clean and Jerks 155/105

  • No Fancy Equipment Needed

    You don't need fancy equipment, just buddies to help you out!

    25 October

    Skill/Strength
    Take 15 min to Build to 1RM Back Squat

    Work Capacity
    Every 3 min for 15 min
    Run 200m
    5 Squat Snatch 95/65
    10 Ring Dips

  • Stamina Prep

    No better way to prepare for the stamina cycle than to row a quick 150 cals for time!

    Oh this was after finding a 1RM front squat and a 12 min EMOM #buildingstronghumans

    Way to work crew!

    24 October

    Skill/Strength
    Take 15 min to Build to 1RM Push Press

    Work Capacity
    For Time:
    50 TTB
    40 Push Press 95/65
    30 Air Squats
    20 Back Rack Lunges 95/65
    10 Burpee Pullups

  • Time To Get Moving

    It's a new week and it's time to get moving!

    23 October

    Skill/Strength
    Take 15 min to build to 1RM Front Squat

    Work Capacity

    12 Min Alt EMOM
    --12 Deadlifts 185/115
    --2 Rope Climbs
    --15 KBS 53/35

    Immediately after EMOM

    150 Cal For time

  • The Journey to Greatness

    The journey to greatness does not have to be traveled alone!

    19 October

    Skill/Strength
    3x 15 TTB
    Rest 1 min between Sets

    3 x 100 ft Farmers Carry
    As Heavy as Possible
    Rest 90 sec between Sets

    3 x 15 Hollow Rocks
    Rest 30 sec between sets

    Work Capacity
    Every 90 sec for 7:30 min
    Run 200m
    5 Burpee Box Jump Overs 30/24

  • Partner Thursday

    Backsquats and rope climbs for hump day!!

    18 October

    Grind
    In teams of 2

    Every 5 min for 25 min
    Row 1000m + Max Rep Squat Cleans 115/75

  • You Have To Decide

    You have to decide to make yourself stronger!

    17 October

    Skill/Strength
    Back Squat
    Warm up to 85%
    then
    EMOM alt for 14 min
    2 x Back Squats
    2 x Rope Climbs

    Work Capacity
    5 Rounds for Time:
    12 Box Jump Overs
    12 Ring Dips
    Run 200m

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