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  • 25AUG
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    Friday 8.26.16

    Friday !! Friday !! Friday !! Teams of two complete 4 rounds for time of : 25 Burpee Box Jump overs 24/20 25 Cal Row 25 wall balls 20/14 25 ball slams 25 Hang Cleans 135/95

  • 24AUG
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    Thursday 8.25.16

    Work out of the Day A. Front Squat * Set 1 – 50% of possible 1-RM x 5 reps * Set 2 – 75% of possible 1-RM x 3 reps * Set 3 – 85% of possible 1-RM x 1 rep * Set 4 – 90-95% of possible 1-RM x 1 rep * Set 5

  • 23AUG
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    Wednesday 8.24.16

    Work out of the Day A. Four sets of: Push Press x 2-4 reps Rest 60 seconds Plank from Rings x 60-90 seconds Rest 60 seconds B. Against a 60 second running clock, for a total of five sets, perform as many reps as possible of: 10 Kettlebell Swings (32/24 kg) Max Reps of Thrusters

  • 22AUG
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    Tuesday 8.23.16

    Work out of the Day A. Four sets of: Weighted Pull-Ups x 3-4 reps @ 21X0 Rest 10-15 seconds Unweighted Strict Pull-Ups x Max reps @ 21X0 Rest 3 minutes B. Complete as many rounds and reps as possible in 12 minutes of: 10 Renegade Rows (55/35 lbs) 20 Box Jumps (24″/20″) Run 200 Meters