Complete all exercises in straight sets, no rests until cycles are complete.Workout #1Bodyweight Bench Press X 10Chest to Bar Pull Ups X 12GHD Sit Ups [...]

Max Wattage in 250m Row. Max Double Unders in Row time. 2 Rounds  Rest 1 minute in between efforts. Then.. 25 Ring Knees to Elbows 12 [...]

3 Rounds 10 One Legged RDL (Rt)  95#/63# 10 One Legged RDL (Lt) 15 Pull Ups Then.. 5 Rounds, each round begins every 2.5 minutes, [...]

Happy Birthday #12 Amber Marshall.  Happy Birthday Yvette Morasco. Back Squat - Heavy SingleThen..Split Jerk- 4 X 2 @ 80% 1RMThen..2 Rounds 8 Pull Ups8 Weighted [...]

3 Rounds 25 Power Snatch (75#/53#) and 12 Burpees. Then.. Row 500m, then every 3rd minute, Row 400m, 300m. Then.. 50 Step Ups (35# and [...]

Level I "The Beast" AMRAP in 20 minutes of: 6 SDLHP (95#/63#) 6 Burpees 6 Power Cleans (95#/63#) Post total of completed rounds. Level II [...]

Level I Partner "Chelsea" AMRAP in 30 minutes of 5 Pull Ups 10 Push Ups 15 Squats Coaching Tips:  Scale load and movement to match [...]

2 Mile Run2000m RowPost time.Coaching Tips:  Scale load and movements to match your current fitness level. Dress warm if you are planning to attend the [...]

Level 1 Deadlift   Heavy Single Then.. 3 Rounds 20 KB Swings  53#/35# 15 Wall Ball  20#/16# Post load and time. Level II Clean and Jerk  [...]

In Honor of Steve Andrade's 50th Birthday. Happy Birthday Steve!50 Pull Ups50 Bench Press 95#/63#50 Power Snatch  75#/53#50 Sit Ups50 Ring DipsPost time and breaks.Coaching [...]