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12 Minute Stations 3 Minutes Rest Station 1 500m Bike Erg 20 Hollow Rocks 8 Double Pushup Burpees Station 2 250 m Ski erg :45... Read More

Part A 3 Rounds 200 Meter Row 8 Banded Pull throughs 8 Banded air squats 4 Per side lateral box step downs 20/12 Part B... Read More

Part A 10 Minutes 10 Cal Assault Bike :20 second handstand hold or top of pushup hold 5 Box Jumps Part B 5 Rounds of... Read More

Another great weekend. Are those arms a little sore from SHRED? That’s okay, we’ll give them a bit of a break for Monday. But keep... Read More

This Sunday is a chipper that focuses on back and biceps. This is a classic bodybuilding split. My preferred split is more of a push/pull... Read More

Metcon 5 Rounds 15 Russian Kettlebell Swings 70/53 15 Wall Balls 20/14 400 Meter Run Performance: 53/35 Fitness: 35/26, 14/10

Part A 3 Rounds 250 Meter Row 50 Single Unders 10 Alt Single arm Russian KB Swing 44/26 5 PVC Shoulder dislocates Part B Overhead... Read More

Station 1 20/16 Cal Bike erg 12 KB SDHP 12 Jumping Lunges Station 2 12/8 Cal Assault Bike **10 Double Push-Up Burpees ** See video... Read More

Part A 21-15-9 Bike Supinated Grip Ring Rows Part B 10-8-6-4-2 Push Press Increasing weight. Start with a challenging ten. Part C 5 Rounds for... Read More

Part A 4 Rounds 250 Row 4 Burpees Over the rower 5 Goblet Squats 53/35 Part B Back Squat 4 Sets of 5 at 70%... Read More