13 November 2018

Strength/Skill: 5 x 5/side Single Arm Overhead Squat Conditioning: 4 Rounds For Time: 20 Deadlift (95/65) 15 OHS/Front Squat 10 Push Press

Read More

The Wellness Challenge Sign-Up is now LIVE

Good Afternoon Team!!!! The holiday season is fast approaching and we all know what that means…COLD WEATHER, darker days, the hustle and bustle of end of the year projects, family and friend gatherings, reviews, indulgent treats, cocktails, apres ski, tailgating on Sundays for the big game and the inherent snugging sensation of our clothes by…

Read More

Monday, November 5th

Strength Split Jerk EMOM 5 min Split Press 5 min Tall Jerk 7 min Split Jerk   Conditioning 10 min EMOM 6-8 Burpee Box Jump Overs

Read More

1 November 2018

Strength: Single Leg Deadlift 5-4-3-3-3 Deadlift 5-4-3-2-1 Conditioning: 4 RFT/16:00 CAP 60 DU 30 KBS (1.5/1) 15 Thrusters (75/55)  

Read More

31 October 2018

Strength: 3 Rounds Max Effort Hold -Top of Dip -Right and Left Side Plank -Hip Bridge on Unstable Surface Conditioning: 12:00 x AMRAP :30 Farmer’s Carry Hold (20/12kg) 25 yard Farmer’s Carry :30 Prayer Hold 25 Yard Front Rack Lunges    

Read More

30 October 2018

Strength: 5-6 Sets: 5 Deadlift 4 Hang Power Clean 3 High Hang Squat Clean 2 Thrusters 1 Push/Split Jerk Conditioning: 7:00 x AMRAP 1-2-3-4-5…Strict Pull Ups 2-4-6-8-10…GHDSU/Weighted Sit Ups, V-Ups  

Read More

25 October 2018

Strength:  :30 On/:30/Rotate -bench press (12-14 reps) -flutterkicks -bent over rows   Conditioning: 3 RFT 12 Deadlifts (155/105) 15 Wall Balls (30/20) 9 T2B

Read More

22 October 2018

Strength: 3-4 Sets 10 x BB Roll Outs 10 x Hip Extension 10 x Hip Thrusts 10 x Leg Raises   Conditioning: 15:00 x AMRAP 30 KBS (53/35) 20 F/R KB Lunges 10 Headcutters 1:00 Rest

Read More