More Jump Rope! Google Buddy Lee, do it.

Another good day for PR’s and general improvement! Part A: Double Under Practice Session OR Handstand Walking Practice Session Part B: “Annie” 50/40/30/20/10 Double Unders and Ab-mat situps Those who are mutated, and capable of under 7 minute as RX...

Another day to improve! Come build your skills and strength

These days are the hardest for the coaches, but you’ve got to see them as the most developmental for you in the long term. The workout: 30 Muscle-ups for time I could go on and on about the scaling options, and shorter work pieces, the prerequisites in strength...

Why not have strong arms? What’s to lose?!

After a day like yesterday, let’s chill out, lay down, and get heavy. Bench Press x3 with Barbell Rows I’ve heard it said this way: “if your arms are in front of you, and you want them to be stronger, the bench press will help with that.”...

An oldie, but a goodie! Good day for a PR, let’s get one!

Filthy 50’s is a classic workout, and very fun to do, and very difficult to do well! Scale the reps, and the moves, and then blast away as fast as you can! The Workout: 50 Reps of each movement: Box Jump 24/20 Jumping Pull-ups KB Swing 35/26 Walking Lunges Knee...

You know what happens after gymnastics day… :)

We crush it! One of the hardest workouts we have, doesn’t look like much on paper, for sure, but it’s a doozy, when applied properly. Let the scaling happen, keep the deadlift reasonable (if you pull 400+ then Rx is available) and jam out the rest! The...