10 Hero’s…Hero Mash-upRead more

A. 8:00 EMOM – 3 Close Grip Bench B. “JT” 21-15-9 Handstand push-ups Ring dips Push-ups C. 1000 Meter RowRead more

A. Work up to Heavy OHS for day (from Ground) * after each attempt = 3 Strict Pull-ups B. “Josh” 95 pound Overhead squat, 21 reps 42 Pull-ups 95 pound Overhead squat, 15 reps 30 Pull-ups 95 pound Overhead squat, 9 reps 18 Pull-ups C. 100 Scap PullsRead more

A. 8:00 EMOM – Snatch Pull + Power Snatch+ Snatch B. “Randy” 75 Power Snatch for time (75/55) C. 3 Rounds NFT: 1:00 Plank + :30 Flutterkicks + :30 Hollow Hold *rest as needed between roundsRead more

HERO WEEK – Thanks to all who have served our Country!  We will be completing Hero Workouts all week in your honor….   “Wood” – 5 Rounds for time (A:5 Rd/B:4 Rd/C:3 rd) Run 400 meters 10 Burpee box jumps (24/20) 10 Sumo-deadlift high-pull (95/65) 10 Thruster (95/65) 1:00 RESTRead more