*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE.

**Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph.


1a) 0:00 – 7:30 – Every 1:30 x 5 sets:

10-20 Shoulder Taps From Box or Handstand


20 Hollow Rocks

Shoulder taps should be done ideally from a Stink Bug Position, or Handstand Position (Wall Facing is also an option). If you’re unable to do these then perform them from a normal plank, or even an elevated plank from a box. Pick reps/movements you can maintain for all 5 sets.

1b) 7:30 – 15:00 – Every 1:30 x 5 sets:

3-5 Stink Bugs +

3 Inchworms w/3 Push-ups


3-5 Strict Handstand Push-ups +

1-3 Wall Climbs

For the Inchworms, each Inchworm has 3 Push-ups. Pick reps/movements you can maintain for all 5 sets.

1c) 17:00 – 29:00 – 4 rounds of – :40 ON/:20 OFF:

1 – Dumbbell Strict Press

2 – Dumbbell Alternating Plank Rows

3 – Abmat Sit-ups w/Medball

Pick weights and be consistent with them for all 4 rounds. Each station is Max Reps for the 40 seconds.

1d) 30:00 – 40:00 – 5 sets of – Shuttle Run:

1:30 ON

:30 OFF

Run will be performed as a shuttle run, out and back to the 25m mark, and then out and back to the 50m mark, and repeat for the 5 sets. Work on changing directions on your turns each time through the shuttle. If you can’t run, sub a machine as needed.

Extra Work:

2) Single Arm Overhead Kettlebell Carry: 4 sets of 50m/side

Rest 60 seconds between arms. Heavy as possible, while carrying unbroken.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE