Tuesday April 23, 2019


6 min AMRAP

6 box jumps

6 kb swings

6 mtin climbers 

-Rest 2 min

12 min AMRAP

12 box jumps

12 kb swings

12 mtn climbers



Running Diane


Deadlift 225/155


Run 200 m



3×10-15 Arnold Press

After each set 10+ alternating v-ups(choose a number difficult for you)


Build to a heavy 5 rm hang clean(power and/or full)

Then 5 min EMOM

3 hang power cleans

100 heavy Russian KB Swings in sets of 10 Read More

Monday April 24, 2019

Challenges can be enjoyable with the right approach. That being said there are a couple opportunities to challenge yourself in today’s workout. The pauses in the barbell work will force you to think a bit and use all the right muscles. The pause air squats are a spin on the classic air squat but will prove to be a great addition to our arsenal and give us a great stimulus and create even better results.


Skill: halting power clean+pause jerk

build up in weight


20 min clock

20 pause air squats

5 burpees

10 ring rows*

5 burpees

Rest :30 after each round for the first 9 min

*scale up to 10/6 strict pull-ups if you can do them in 2 sets or …

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Saturday April 20, 2019

Today you have a chance to get in lots of fitness before going out and enjoying your day!

9 am OPEN GYM(use this time for extended warm up, mobility, and GAINZ!)

930 am: IM30 (take a dedicated 30 minutes and condition your butt off… but not TOO off 😜)

10 am: IM60 (the ultimate workout. Mixed modality workout to challenge every system in your body, create new levels of fitness, and engage with friends and family)


Workout first and then functional body building/core post.

(The goal is try to get close to the same score the both times. This means effort should be sustainable/repeatable. 80%ish… most will go out way to hard. But then the pitfall is going too slow.)

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Friday April 19, 2019

Friday y’all!
Skill: Pistol/single leg squats(glutes/quads)*

3-5 sets of 10-15 reps per side

This movement can be difficult for many people due to lack of practice, strength, or mobility. To get better we will practice single leg squats to a high and/or low box with a SLOWWW(3 sec) lower, band assisted, and counter balancing with weight in arms. If you do these right you’ll feel them right in the glutes tomorrow and the next day.

Workout: Teams of 3
21 minute clock
12 touch n go cleans 115/75
9 box jump overs 24/20
6 ring rows
(1 athlete completes a full round while the other 2 rest. Continue in this manner until each person has completed 3 rounds)

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Thursday April 18, 2019

Intensity is everything and… nothing.

IM60 today is going to be a longer sustained effort and designed to not be a max effort grinder. A chance to burn calories, strengthen your body, and move well.

IM30 on the other hand is a full sweat session and will get your heart rate up and moving!


Skill/Workout: 40 minutes 

•200 m run/250 m row/120 single unders

•10 bench press (135/75)/15 dumbbell deadlifts (50’s/35’s)/20 single arm(10/10) russian kb swings 53/35

In this workout there will be no exact scoring. Work back and forth on a different cardio piece and lift each round. Intent is to move well at all loads and movemen…

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