Wednesday - January 20, 2016   Strength: Bench Press Warm-up 6x3 tempo Bench Press 3/2/x   Conditioning:  27-21-15-9 DB Full Cleans 40/20 HSPU Calorie Row   Weekly Challenge: Max Unbroken Double Unders    ...

        Tuesday - January 19, 2016   Tabata: Row for Meters   Conditioning: EMOM 32 50 DU 15 KB Swings 70/53 Russian 10 Burpees 15 Sit-ups   Weekly Challenge: Max Unbroken Double Unders    ...

      Thursday - January 14, 2016   Strength: Hand over Hand (No back or legs this time just arms) 75’ Sled pull 4 sets ascending in weight   Conditioning: 2*-4*-6*-8*-10*-12*-10*-8*-6*-4*-2 KB Deadlifts DB Push Press 40/20 Hollow Rocks *1/2 gasser   Weekly Challenge: 20lb DB max straight arm hold    ...

[caption id="attachment_7069" align="aligncenter" width="900"] Hamstring Activation[/caption]         Wednesday - January 13, 2016     Strength: Bench Press Warm up Find a 2 rep Max   Conditioning:  Buy In 25 Sandbag Thrusters 5 Rounds 5 Kettlebell Snatch L arm 53/35 5 Single arm KB overhead lunge steps L arm 53/35 5 Evil Burpees 5 Kettlebell Snatch R arm 53/35 5 Single arm...

[caption id="attachment_7061" align="aligncenter" width="768"] 6:00am with a little bonding time[/caption]         Tuesday - January 12, 2016   Skill:  Handstand Hold or 6 set Max Shoulder Touches or 6 sets Max handstand walk or 6 sets Tripod push into Handstand   Conditioning: 4 Rounds 35 DU 30 Air Squats 25 Wallballs 20/14 20 Pull-ups 15 DB Snatches 40/20   Weekly Challenge:  20lb DB max straight arm hold    ...

[caption id="attachment_7054" align="aligncenter" width="900"] Congratulations to Arty and his wife on the birth of their son."Greyson Michael Cutter"[/caption]   Monday - January 11, 2016   Strength : Back Squat Warm-up 1x5 @ 55% 3 second Pause 1x10 Good Mornings 45/35 1x5 @ 60% 3 second Pause 1x10 Good Mornings 45/35 1x5 @ 65% 3 second...

[caption id="attachment_7041" align="aligncenter" width="900"] Still time to Register[/caption] Row'd Royalty is an online rowing competition held each year. There are 4 workouts 1 released each week and you have 4 days to complete them and enter your score. The team score is the best 4 male and best 4 female scores...

        Thursday - January 07, 2016 Strength: 6 Rounds* 150’ Sled Push (Prowler with 2x45 / 2x25) 150’ Sandbag Run (100 or 75 / 50 or 30) *Rest between rounds *Each round should be all out pace   Conditioning: Fight Gone Bad Style (4 rounds) Wallballs Sledgehammer Strikes KB SDHP Ring Push-ups Sandbag Thrusters Rest   Weekly Challenge: Max Burpees in :30    ...