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  • 04DEC
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    Monday 12.5.16

    Work out of the Day A. Four sets of: Deadlift x 4-6 reps Rest 2 minutes Dumbbell Shoulder Press x 4-6 reps (establish today’s 5-RM) Rest 2 minutes B. For time: Row 1000 Meters 150 Double-Unders 30 Strict Handstand Push-Ups

  • 02DEC
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    Saturday 12.3.16 “Fight Gone Bad”

    Work out of the Day Three rounds of: Wall-ball, 20/14 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75/55 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75/55 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This

  • 01DEC
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    Friday 12.2.16

    Partner Friday … Teams of two amrap 7 min 5 cal row 10 thrusters 95/65 alternate rounds Rest 2 min amrap 7 min 5 hang snatches 95/65 10 toes to bar alternate rounds rest 2 min amrap 7 min 5 ball slams 10 overhead squat 95/65 alternate rounds rest 2 min amrap 7 min 30

  • 01DEC
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    Thursday 12.1.16

    Work out of the Day A. Take 20 minutes to build to today’s 1-RM Clean & Jerk B. Complete as many rounds and reps as possible in 9 minutes of: 3 Power Cleans (185/125 lbs) 6 Tall Box Jumps 9 Push-Ups C. Two sets of: GHD Sit Ups x 15-20 Rest 60-90 seconds Prone Plank