*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.

3) Passive “Poop” Squat Hold: Accumulate 10 minutes

Goal is to be able to do this unbroken, barefoot, with feet together, and completely straight. Start where you need and know this is the goal.

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