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  Intermediate Strength: Bear complex– 5 x 5 *The bear complex consists of a power clean, front squat, push press, back squat, and push press. These movements completed consecutively total one rep. The workout is made up of five rounds of five reps. you may put the bar down... READ MORE

Make up benchmark workout, Fran, if not completed yesterday. Intermediate Strength: Barbell lunge– 6 x 4 @ 65 – 70% Muscular Endurance: 20 Turkish get ups Metabolic Conditioning: 12 Minute AMRAP – 6 Double burpees 6 Toes to bar Beginner Strength: Barbell lunge– 5 x 6 @ 55... READ MORE

Today we will be retesting the benchmark workout Fran, originally completed on 3/14/17. We will use our previous and retest scores to see if we have made progress in our conditioning over the past 6 weeks. Keep in mind that there are many factors which may impact your score such... READ MORE

  Intermediate Strength: Snatch complex:  6 rounds – Hang jump x 4 Hang power snatch x 4 Overhead squat x 4 Hang power snatch + overhead squat x 4 Metabolic Conditioning: 3 Rounds, 60 seconds at each station – Pull-ups Lunges Push-ups Squat thrusts * The goal is to... READ MORE

  Intermediate Strength: Deadlift – 7x 3 @ 70 – 75% Muscular Endurance: 4 Rounds – 6 Pistols @ 2011 6 One arm presses / side @ 2111 6 Supinated barbell row @ 2111 Metabolic Conditioning: Tabata – Kettlebell swings Sit-ups Sprints (30 feet = 1) Jumping jacks Beginner... READ MORE

  Intermediate Strength: Floor press – 5 x 5 @ 70% Muscular Endurance: 5 Rounds – 180 Foot farmer carry 8 Broad jumps 25 Second weighted plank Metabolic Conditioning: 12 Minute AMRAP – 6 Gorilla shuffle burpees 12 Wall balls Beginner Strength: Floor press – 5 x 5 @ 70%... READ MORE

  Intermediate Strength: 5 Sets – 4 Split jerks / side 5 Pull-ups Metabolic Conditioning: 20 Minute AMRAP – Sled push x 20 seconds Rest 1 minute Sled pull x 20 seconds Rest 1 minute Bear crawl x 20 seconds Rest 1 minute Beginner Strength: 5 Sets – 8 Push jerks / side 5... READ MORE

  Intermediate Strength: Back box squat – 2 x 5 @ 65% 2 x 4 @ 75% 2 x 3 @ 85% Metabolic Conditioining: 15 Minute AMRAP – 12 Deadlifts 12 Cleans 12 Toes to bar *You may utilize any type of clean to move the bar from the floor to your shoulders (power, squat, etc.). Core: 3... READ MORE

    Intermediate Strength: One arm row – 6 x 5 @ 30 – 35 % of barbell row 1RM Muscular Endurance: EMOM for 12 minutes – Odds – 4 kettlebell step ups / side Evens – 5 Supinated pull-ups, 5 Dips Metabolic Conditioning: 4 Rounds – 15 Push-ups 20 Thrusters 25 Kettlebell... READ MORE

  Intermediate Strength: Snatch complex:  6 rounds – Hang jump x 3 Hang high pull x 3 Hang power snatch x 3 Snatch deadlift w/ pause x 3 Power snatch w/ pause x 3 Metabolic Conditioning: Complete the following for time – 50 Box jump overs 100 Flutter kicks / side 150 Squats... READ MORE