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Part A 500 Meter Row 10 Banded Pull through 400 Meter Row 10 Banded Pull through 300 Meter Row 10 Banded Pull through 200 Meter... Read More

Part A 4 Rounds 10 Cal Row 8 Alt Rotating Pushups 4 Rower Pike ups Part B Strength Neutral Grip DB Bench 4 Sets of... Read More

Well for those of you who attended SHRED and can straighten your arms, come on in and get the week off to a solid start!... Read More

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

Good work this week guys! There are a lot of PRs up on that board! I love it. Plus we had some tough wods. Great... Read More

Part A 4 Rounds 10 Push-Ups 20 Double Unders 10 Air Squats 20 Double Unders Part B Strict Press 3, 3, 2, 1, 1 Warm... Read More

50-40-30-20-10 Bike Calories Row Calories AbMat Situps Cash Out 1000 Meter Ski This workout is programmed with the assault bike in mind. If we don’t... Read More

Part A 3 Rounds 250 Row 3 Wall Walks 5 PVC Dislocates 5 PVC OHS Part B Snatch Balance 5 sets of 3 Stay light... Read More

Part A 10 Minutes 10 Cal Bike 15 Abmat Situps 20 Jumping Jacks Part B Bench Press 3,3,2,1,1 Again, these are working sets. Warm up... Read More

What a great weekend! Awesome work by everyone! No builds today, let’s just get some honest back squat work in. Grind these out and get... Read More