1. Cleans: Work to a Heavy 3 rep Power Clean 2. “Cement Mixer” 7 rounds On the 3:00 Run 400m 12 Pull-ups

1. Squat A. 7RM Back Squat or 7 Each leg back Lunges B. 7 RM Front Squat or 7 Each leg front Lunges 2. “The Chief” 5 rounds of:  AMRAP 3 min: 3 Power Cleans (135/95) 6 Pushups 9 Air Squats 1 minute rest between rounds. Your score is total rounds, onl... Continue Reading

This handsome young man is 60 years young today!! we are doing this workout today in honor of him cause he doesn’t look a day over 31 but more importantly he can kick most 31 year olds butts!! Love ya John thanks for making us better everyday! “31... Continue Reading

1. Squats 10×3 Front Squats, across 2. 3 RFT: 75 Double Unders 50 Air Squats 200 meter Run 3. EMOTM x 8 min Odd: 45 sec boat holds Even: 10 ring push ups    

1. Dead Lift 1RM 2. Squat 7×5 Front Squats, across 3. EMOMx 8  Even: 3 Squat Cleans – you choose the weight Odd: 20 Box Jumps (20/24)