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  • 18AUG

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    Saturday 8.19.17

    Work out of the Day Every 8 minutes, for 40 minutes (5 sets) for times: Row 500 Meters Run 400 Meters 15 Burpee Box Jump-Overs (24″/20″) 15 Strict Handstand Push-Ups

  • 17AUG

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    Friday 8.18.17

    Team Friday .. Happy bday Mark L. !! Amrap 8 min 20 double unders 10 power snatch 75/55 alternate full rounds rest 2 min Amrap 8 min 10 calorie row 10 thrusters 95/65 both working, alt movements rest 2 min Amrap 8 min 10 kb swings 70/53 5 ball slams 40/20 alt full rounds rest

  • 16AUG

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    Thursday 8.17.17

    Work out of the Day A. Five sets of: Back Squat x 2 reps Rest 2-3 minutes B. Five sets for times of: 20 Wall Ball Shots (20/14 lbs to 10′) 10 Toes to Bar 5 Power Cleans (155/105 lbs) Rest 2 minutes

  • 15AUG

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    Wednesday 8.16.17

    Work out of the Day A. Every 2 minutes, for 12 minutes (6 sets): Shoulder Press *Set 1 – 3 reps *Set 2 – 2 reps *Set 3 – 1 rep *Set 4 – 3 reps *Set 5 – 2 reps *Set 6 – 1 rep B. Every minute, on the minute, for 12 minutes