Mainsite Monday Mainsite 110220 5 rounds 50 feet OH walking lunges (45,25 plate) 21 BurpeesRead More

8 Minutes to build up to a Heavy Deadlift *Not a max just something heavier than workout weight   AMRAP15 15 Deadlifts (185,125) 400 m. RunRead More

3 Rounds 100 Double Unders 1:00 HS Hold 400 m. Farmers Carry *Farmers carries can be KB or DB (24,16kg or 50,35)Read More

Weightlifting Wednesday Linear Lift 3×5 Snatch Grip Sotts Press 3×3 Snatch Balance   OTMx7    2 Hang Power Snatch + 4 Burpees *2:00 Rest OTMx7    2(HPC+SJ) + 4 BurpeesRead More

Team Tuesday Team of 3 Complete 3000m. Row (switch every 200 m.) 12 DB Snatch (50,35) Then: 5 Rounds 12/9 Cal Assault Bike 12 KBS (24,16kg)Read More

Mainsite Monday 171105 30 OHS (115,75) 15 Ring Muscle Ups 20 OHS 10 RMU   *Scale 2 to 1 Pull ups & Push upsRead More

30 Thrusters (75,55) 30 Burpees 30 HPC (75,55) 30 Box Jumps (24,20) 30 Front Squat (75,55) 30 Pull Ups 30 STOH (75,55) 30 Cal Assault BikeRead More

6 Rounds 1:00 Sit Ups 1:00 Row for Cals 1:00 Rest 1 mile Run after last Row   Score is total (sit ups+cals) & mile time.Read More

Weightlifting Wednesday 4 Sets 5 Bench Press + 12 Push Ups 4 Sets 5 Back Squats + 12 Banded Good Mornings 4 Sets 5 Weighted Pull Ups + 12/12 DB RowRead More

Team Tuesday Team of 3 Split the reps evenly 21 Rope Climbs 42 STOH (155,105) 63 Hang Power Cleans (155,105) 84 Burpees Over the BarRead More