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  • 30SEP
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    Saturday 10.1.16

    Work out of the Day A. “Filthy Fifty” 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders B. Mobility work

  • 29SEP
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    Friday 9.29.16

    Team Friday ! Teams of two : Amrap 12 min 40 calorie row 30 hang power snatches 95/65 20 toes to bar only one person working at at time .. Rest 3 min … Amrap 10 min 40 wall balls 20/16 30 pull ups 20 burpees only one person working .. Rest 3 min Max

  • 28SEP
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    Thursday 9.29.16

    Work out of the Day A. Three sets of: Bulgarian Split Squat x 8-10 reps each @ 30X0 Rest 30 seconds Single-Arm Trap 3 Raises x 8-10 reps @ 2111 Rest 30 seconds B. Rounds of 15, 12 and 9 reps for time of: Thrusters Burpees (recommended weights 135/95 lbs)

  • 27SEP
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    Wednesday 9.28.18

    Work out of the Day A. Five sets of: Power Clean x 2.2.2 (rest 10 seconds between doubles) Rest 3 minutes B. Three sets for times of: 100 Double-Unders 30 Kettlebell Swings 20 Box Jumps Rest 3 minutes