Wednesday, February 20th, 2019


50ft pigeon walk to toe reach

50ft Samson to knee pull

50ft inchworm to cobra

Coach led warm up

Foam roll


Complete as many rounds as possible in 12 minutes of:

3 rope climbs, 15-ft. rope

20 box jumps (30/24)

Rest 3 min then,

Alt. Emom for 8 min of:

-15/10 cal bike sprint

-50 ft lunge + 50ft sprint

Post rounds completed to comments.

Tuesday, February 19th, 2019


Alt. Tabata for 5 min of:

Hanging knee tuck rotations

D ball/bag bear hug March

Coach led warm up

Lacrosse ball mobility


5 rounds for time of:

400-m row

15 thrusters

10 burpees

Men: 75 lb.

Women: 55 lb.

Post time to comments.

Extra credit

Alt. Emom for 10 min of:

W/vest (20/14)

-1 min plank hold (elbows)

- :40 sec mtn climbers

Friday, February 15th, 2019

 Coach led warm up:

Banded floor mobility



“Filthy Fifty”

For time:

50 box jumps

50 jumping pull-ups

50 kettlebell swings

50 walking-lunge steps

50 knees-to-elbows

50 push presses

50 back extensions

50 wall-ball shots

50 burpees

50 double-unders

Men: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball

Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball

Post time to comments.

Thursday, February 7th, 2019


20 banded good mornings

20 single leg glute bridge(10 per leg)

20 mini band march

Coach led warm up

Crossover symmetry: iron scap


3 rounds for time of:

30 dumbbell snatches

30 toes-to-bars (Mod: knees to chest)


Men: 50-lb. dumbbell

Women: 35-lb. dumbbell

Post time to comments.

Extra credit:

Every 3 min for 15

20/15 cal bike

1:00 d-ball or bag March

Monday, January 4th, 2019


50ft of all

-Straight leg kicks

-Lateral lunge

-Samson to toe reach

-Cobra to pike

Coach led warm up

Floor stretch



5 rounds for time of:

Run 800 meters

30 kettlebell swings

30 pull-ups

Men: 70lb kettlebell

Women: 53lb kettlebell

(Mod option: 1/2 reps and 53/35lbs)

Post time to comments.