Skills Test day: WRITE DOWN YOUR NUMBERS retest at end. Max Effort: 3 minutes of Wall Walks Conditioning Moses’s Mustache 3 Rounds for Time12 Chest-to-Bar Pull-Ups9 Burpees to bar6 Front Squats (185/125) -Rest 5:00 – For Time:36 Chest to Bar27 Burpees to bar18 Front Squats (185/125)Read more

Conditioning Daniel in the Lion’s Den 4 rounds7 min EMOMMin 1: 15/12 Calorie RowMin 2: 15 Kettlebell Swings (53/35)Min 3: 15/12 Calorie Bike Min 4: 15 GHD SIt UpsMin 5: 200m RunMin 6: 5 DBall over Shoulder (150/100)Min 7: Rest 1:00Read more

Meal prep these egg muffins on the weekend for breakfast and snack options throughout the week.  Course Breakfast  Keyword Easy Recipes  Prep Time 10 minutes  Cook Time 18 minutes  Total Time 28 minutes  Servings 10 egg muffins Ingredients 5 eggs5 egg white1/2 cup onion diced1 cup mushrooms diced1/2 cup bell peppers diced1 handful spinach1 cup broccoli diced6 oz ham Instructions Preheat oven to 350 degreesDice up all vegetablesIn a large mixing bowl, whisk eggs then add in all the diced vegetablesPour mixture in greased muffin pan (should fill about 10 muffins)Bake for 18-20 minutes or until toothpick inserted in the middle comes out cleanRead more

Strength 3 Cleans From the Above the Knee x 2 sets @70% of 1RM Clean3 Cleans From the Above the Knee x 2 sets @75% of 1RM Clean Conditioning Chariots of Fire 50’ Double Kettlebell Front Rack Walking Lunge (53s/35s)20 Toes to bar10 Bar Muscle Ups -Rest 2:00- 100’ Double Kettlebell Front Rack Walking Lunge (53s/35s)2 Rounds:10 Toes to bar5 Bar Muscle Ups-Rest 2:00- 150’ Double Kettlebell Front Rack Walking Lunge (53s/35s)5 Rounds:4 Toes to bar2 Bar Muscle Ups Wellness Wednesday Do you find yourself rushing in the morning?  Let’s talk about the benefits of breakfast and look at a simple recipe to try this week! Having a balanced breakfast in the morning will: Increase energy levelsImprove moodIncrease concentrationDecrease your tendency to overeat later in the day Which is why I recommend you try our Egg Muffin Recipe.  It is easy, delicious, quick, and you can make them your own...Read more

Strength 10 Deadlifts x 4 sets @55-60% of 1RM – In between sets perform 5 tall box jumps Conditioning David and Goliath 0:00-3:00Run 400mMax Rope Climbs-Rest 1:00-4:00-7:00Run 400mMax Power Clean and Jerks (155/105)-Rest 1:00-8:00-11:00Run 400mMax Power Snatches (155/105)-Rest 1:00-12:00-15:00Run 400mMax Rope Climbs-Rest 1:00-16:00-19:00Run 400mMax Power Clean and Jerks (155/105)-Rest 1:00-20:00-23:00Run 400mMax Power Snatches (155/105)Read more