Strength B Squat3x 1@ 95%Rest :60-:90 between MetCon “WandaVision”AMRAP1020 GHDSU (30 Alt Single Leg V-Ups)10 Burpee Pull-UpsRest 5:00AMRAP1020 Wall Balls (20/14)10 Burpee Pull-UpsRead More

Open Workout 21.1 To Be Announced Thursday evening Have fun and show off your fitnessRead More

ATHLETES CHOICE Run “Threshold Workout” 2 Sets1000m at easy pace-Rest 3:00300m at fast pace-Rest 3:00700m at moderate/fast pace— Rest 3:00 between sets Total 4000m “That Echo Bike Workout” 4 sets of :60 easy pace, :60 fast (arms only)– Rest 1:00 after the 4 sets4 sets of :60 easy pace, :45 faster (arms only)– Rest 1:00...Read More

MetCon “Another Workout” 2 Rounds on the 15:00s40 GHDSU (60 AbMat Sit-Ups)20 Bar MU20 P Cleans (165/110)Read More

MetCon (35:00 Cap) “A Workout”24-18-12-6C2B Pull-UpsBar Facing Burpees Rest 5:00 24-18-12-6T2BBar Facing BurpeesRead More

Strength Back Squats10x 3 @ 84% of 1RM B SquatRest :60-:90 between MetCon “The Workout” 10 RFT1 Squat Snatch (155/105)3 P Clean & Jerk (155/105)30 DUsRead More

MetCon “Whoopi Goldberg” AMRAP 1460 Cal Row50 T2B40 Wall Balls (20/14)30 P Cleans (135/95)20 Ring MU Clean & Jerk Hang Clean + Clean + Jerk2 Sets (2+1+1) @ 73% of 1RM Clean3 Sets (1+1+1) @ 78% of 1RM CleanRest 2:00 between setsRead More

ATHLETES CHOICE Bike Intervals “Whoopee Cushion”Warm-Up 5:00 easy to moderate pace3x :30 hard pace, :30 easy pace2:00 recovery pace5:00 moderate to hard pace2:30 easy pace5:00 moderate to hard pace2:30 easy pace5:00 moderate to hard paceCool Down 5:00 recovery paceTotal Time – 35:00 Mayhem Bodybuilding “Whooping”AMRAP 1216/12 Cal Row4-8-12 etc… Strict HSPURest as neededSuperset for weight12-10-8-6-4DeadliftStrict...Read More

MetCon (cap 10:00) “Whoop There it Is” for time104 Wall Balls (20/14)52 Pull-Ups Snatch Hang Snatch + Snatch2 sets (2+1) @ 70% of 1RM2 sets (2+1) @ 73% of 1RMRest 2:00 between setsRead More

MetCon “Whoops I Did it Again” 3 Rounds12/10 Cal Echo Bike11 Deadlifts (185/125)Rest 1:1 between sets F Squats 5x 3@ 86% of 1RMRest 60-90 seconds between setsRead More