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  • 19SEP

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    Wednesday 9.20.17

    Work out of the Day A. Take 15 minutes and build to today’s heavy 2 rep Deadlift B. “Angie” 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Squats

  • 18SEP

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    Tuesday 9.19.17

    A. Four sets of: Back Squat x 5 reps Rest 2 minutes B. Complete as many rounds and reps as possible in 8 minutes of: 10 Burpee Box Jump-Overs (24″/20″) 10 Alternating Single-Arm Dumbbell Snatches (55/35 lbs) Rest 2 minutes, when the clock hits 10:00 complete the following: 1200M Run 100 Double-Unders 30 GHD Back

  • 17SEP

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    Monday 9.18.17

    Work out of the Day A. Four sets of: Shoulder Press x 5 reps Rest 90 seconds Toes to Bar x 10 reps (use this as a skill session and try to establish good rhythm) Rest 90 seconds B. “Fran” Rounds of 21, 15, and 9 reps of: 95/65 lbs Thrusters Pull-Ups C. Skill/Mobility

  • 15SEP

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    Saturday 9.16.17

    Work out of the Day For time: 400M Run 20 Alternating arm DB snatch (50/35) 75 Double unders 1200M Run 75 Double unders 20 Alternating arm DB Snatch 400M Run Optional work: 30 Calorie bike 30 GHD sit ups 20 Calorie bike 20 GHD sit ups 10 Calorie bike 10 GHD sit ups