Workout

4 rounds, each for time and load of:

In a 3 minute window (0:00 - 3:00):
15 bar-facing burpees
12 toes-to-bar
1 snatch

Rest remaining time

In a 3 minute window (3:00-6:00:
15 wallballs (20/14 lb)
12 toes-to-bar
1 snatch

Rest remaining time

Rest day or make-up day

Workout

As many rounds as possible in 20 minutes of:
10 sumo deadlift high-pulls (70/53 lb)
20 air squats
30 second L-sit

Workout

Complete 6 sets, each for load of:

4 hang power cleans + 4 front rack lunges

Rest as needed between sets

Workout

3 rounds for total reps of:

In 2 minutes:
400m run
Max reps pull-ups in remaining time

Rest 2 minutes

In 2 minutes:
500/400m row
Max reps push-ups in remaining time

Rest 2 minutes

Rest day or make-up day

Workout

For time:
1,000m row
5 rope climbs
50 handstand push-ups
5 rope climbs
1,000m row

Workout

Alternating every minute on the minute for 5 rounds of:

Minute 1: 300 ft dumbbell farmers carry (50/35 lb)
Minute 2: 30 sit-ups
Minute 3: 12 weighted box step-ups (50/35 lb)
Minute 4: Plank hold
Rest 30 seconds

Workout

For load:

Pause front squat
3-3-3-3-3-3-3

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Welcome Our Newest Member!

Congratulations to the Morales family who welcomed their newest addition, Redwood, on Friday, September 27. If you’d like to support the new family of four, you can contribute to their meal train. Please sign up here.

Rest day or make-up day