Bike Buy/Cash

Friday, March 3, 2017 For Time: 30 Calorie Bike (buy in) 21-15-9 Toes to Bar Kettlebell Swing (70,53)(53,35)(44,26)(26,18) Thruster (75,55)(55,35)(35,15) 30 Calorie Bike (cash out) In this workout you will start and finish with a 30 calorie bike...

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10X100

Wednesday, March 1, 2017 10 Rounds: 100 Meter Sprint Rest 90 Seconds Welcome to March! Head outside and get some sprinting in. We will make sure to get our hamstrings nice and warmed up so they are ready to propel you down the track. To keep it...

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Snatch/DU

Tuesday, February 28, 2017 4 Rounds for Time: 20 Power Snatch (95,65)(75,55)(55,35)(35,15) 50 Double Unders (75 singles) Snatching and Double unders today. Try to keep the snatch to two sets and roll through your double unders. If you don’t...

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3 Ladders

Monday, February 27, 2017 Burpee + Back squat ladder(185,135)(165,115)(135,95)(95,65) Rest 3 minutes Burpee + Shoulder-press ladder(115,80)(95,65)(75,55)(55,35) Rest 3 minutes Burpee + Deadlift ladder(245,175)(205,145)(175,125)(115,80) This is a...

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Badger

Saturday, February 25, 2017 “Badger” 3 Rounds for time: 30 Squat Cleans (95,65)(75,55)(55,35)(35,15) 30 Pullups 800 Meter Run Hero workouts are always difficult and rightly so. Try to take this one on in 3 or less sets and keep your...

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Front Squat Friday

Friday, February 24, 2017 Front Squat: 3-3-3-3-3 Today is another opportunity to add to your February PR’s! You guys have been crushing it lately. It all comes back to being able to put all of your effort into strength work or all of it...

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