Workout Of The Day

  • Deadlifts and Rope Climbs

    Conditioning:

    In Teams of 2, Complete...

    AMRAP 20

    50 Deadlifts (225/155)

    20 Rope Climbs

  • FRIDAYYYYYYY

    Strength:

    Every 3 Minutes x 5 Sets

    5-4-3-2-1

    Conditioning:

    3 RFT

    21 Calories on Bike

    15 Burpees

    9 Thrusters (115/85)

    *15 Minute Time Cap!

  • Every Minute On the Minute Complete....

    Conditioning:

    EMOM x 30

    Minute 1: Row 12/10 Calories

    Minute 2: 5 Power Cleans (185/135)

    Minute 3: 12 Toes-to-bar


  • Split Jerks and AMRAPS

    Strength:


    Every 1:30 X 8 Sets

    2 Split Jerks

    Conditioning:

    AMRAP 15

    20 Bar Muscle-Ups or 40 C2B Pull-Ups

    50 Double-Unders

    20 Front Rack Lunges (155/105)

    50 Double-Unders

    20 Shoulder-to-Overhead (155/105)

    50 Double-Unders


  • Benching Tuesday

    Strength:

    Every 2 Minutes x 6 Sets

    Sets 1-2 @ 75% x 5 reps

    Sets 3-4 @ 85% x 3 reps

    Sets 5-6 @ 95% x 1 rep

    Conditioning:

    For Time: 

    10 Power Snatches (135/95)

    20/15 Ring Dips

    10 Power Snatches

    15/10 Ring Dips

    10 Power Snatches

    10/5 Ring Dips

  • All About that Body Weight

    Conditioning:

    AMRAP 15

    50ft HS Walk

    50 Broad Jumps

    50 Walking Lunges

    50 Double-Unders

  • 21-15-9

    Strength:

    Every 90 Seconds x 8 Sets

    3 Split Jerks

    Conditioning: 

    21-15-9

    Calories on the Rower

    Power Cleans (135/95)

    Shoulder-to-Overhead

  • Dash to Diamon Knot!

    What's better than beer, fitness, and costumes? Join us Saturday October 21st for the "Dash to Diamond Knot" fun run and event!

    The event will run from 10-1pm! Brews and Brats, Music, and Games, Costumes, Prizes and more! Run or walk the 5K, 10K and 1/2 Mile Kid's Run!

    Go to the events facebook page to sign up!

    https://www.facebook.com/events/860208014119155/

    Strength:



  • Backsquat and Bike

    Strength:

    Every 2 Minutes x 6 Sets

    Back Squat

    Set 1-2 @ 70%

    Set 3-4 @ 80%

    Set 5-6 @ 90%

    Conditioning:

    AMRAP 12

    10 Calories on the Bike

    15 Push-Ups

    20 Pistol Squats

  • Pull Pull Pull

    Team Taco Belles for the win! Such cuties!

    Strength:

    Deadlift

    5-3-1

    Conditioning:

    3 RFT

    7 Clusters (135/95)

    7 Ring Muscle-Ups

    *scaling MU's with 2x dips

  • Lets Go Long

    We don't believe them.... (:

    Conditioning:

    AMRAP 30

    20 Hang Power Snatch (75/55)

    15 Box Jumps (24/20)

    10 Calories on the Bike

    *any time you drop the bar before 20 reps run 200m


  • All the Arms

    Best buds!!!

    Strength:

    Bench Press

    3-2-1

    Conditioning:

    4 RFT

    15 HSPU

    15 T2B

    20/15 Calories on Rower



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