2 months ago


When Partner 2 finishes the movements, switch positions

Partner 1 Plank holds

Partner 2 completes the following.

10 Plate squat therapy 

2 months ago
QOTD: Do you use google chrome or safari?


A.) Muscle Snatch


*Build to a moderate set of 3

*Build every 1:30-2:00

B.) "Four Square"
2 months ago
QOTD: What do you do to get rid of stress?


A.) "Arm and Hammer"

Buy-In: 15 Clusters (135/95)

3 Rounds:
21/15 Calorie Bike
15 Chest to Bar Pull-ups

Cash-Out: 15 Clusters (135/95)
2 months ago
BTN Snatch Grip Push Press (3x3 build)

Snatch Pull + Below knee snatch pull + Snatch (3x2x1@70% 2x2x1@75%)

Snatch High Pull (4x2@95-100%)

Lateral Raise to Overhead (3x10)
2 months ago
QOTD: How do you pronounce the restaurant "Superica"?


A.) Strict Gymnastics

3 Sets for Max Reps (Choose 1):
Max Strict Handstand Push-ups
Max Strict Ring Dips
Max Push-ups
2 months ago
QOTD: Who is your favorite NFL player?


A.) "Dead Space"

On the 5:00 x 5 Rounds:
7 Deadlifts (185/135)
20 Alternating Jumping Lunges
7 Deadlifts (185/135)
200m run

*Score slowest round
2 months ago
Back Squat w/2s pause (Build to 75-80% in 6 sets)

Power Position Clean (3x3 @ 65-70%)

Clean Lift off (4x2 @ 90-100%)

GHD Sit up (3x10)

2 months ago
QOTD: What is your favorite funny movie?



Perform in teams of 2 or solo

For Time: 81 calorie row buy in then...

5 Rounds

8 power snatches (135/95)
24 wallballs (20/14)
2 months 1 week ago
QOTD: How much water do you typically drink a day?


A.) Snatch Complex

On the 1:30 x 6 Sets:
1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch

Set 1: 50% of 1RM Snatch
2 months 1 week ago
Clean pull w/2s pause @ knee + low hang clean (3x2@65-70% 2x2@70-75%)

Jerk dip w/2s pause in dip + Jerk (4x1@70-75%)

Front Rack hold (3x2x5 seconds @ 100+)

Weighted straight leg sit up (3x10)