• Thursday 5.25.16

    Work out of the Day A. Five sets of: Snatch x 1.1.1 (rest 5-7 seconds between singles) Rest 2 minutes B. Four rounds for time of: 10 Hang Squat Snatches (115/75 lbs) 20 Box Jump-Overs (24″/20″) C. Cash Out

  • Wednesday 5.24.17

    Work out of the Day A. Four sets of: Front Squat x 3-5 reps @ 30X1 Rest 20 seconds Strict Pull-ups x Max unbroken reps Rest 3 minutes B. Complete as many rounds and reps as possible in 10 minutes of: 10 Power Cleans (155/105 lbs) 15 Burpees C. Cash Out

  • Tuesday 5.23.17

    Work out of the Day A. Four sets of: Single-Arm Dumbbell Row x 6-8 reps @ 2111 Rest 90 seconds L-Sit x 45-60 seconds (accumulated) Rest 90 seconds B. Seven rounds for time of: 5 Man-Makers (55/35 lb) C. Cash Out

  • Monday 5.22.17

    Work out of the Day A. Four sets of: Deadlift x 3-5 reps Rest 2-3 minutes B. “Jackie” For time: Row 1000 Meters 50 Thrusters (45/33 lbs) 30 Pull-Ups C. Two sets of: GHD Sit-Ups x 20-25 Rest 60 seconds Rope Ascents x 2-4 Rest 90 seconds

  • Saturday 5.20.17 “Filthy Fifty”

    Work out of the Day For time: 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

  • Friday 5.19.17

    Teams of two : Amrap 12 min 400 m run 20 front squats 115/75 20 burpee box jumps 24/20 *both will run , then only one working upon return* rest 3 min Amrap 12 min 30 cal row / bike 20 hang snatch 115/75 20 toes to bar *only one working* rest 3 min Amrap

  • Thursday 5.18.17

    Work out of the Day A. Back Squat *Set 1 – 3 reps @ 80-85% *Set 2 – 2 reps @ 85-90% *Set 3 – 1 rep @ 90-95% *Set 4 – 3 reps @ 85-90% *Set 5 – 2 reps @ 90-95% *Set 6 – 1 rep @ 95-101% Rest 2 minutes between sets

  • Wednesday 5.17.17

    Work out of the Day A. Take 20 minutes to build to today’s heavy… Split Jerk x 1 rep B. Four sets for max reps of push press against a 2-minute running clock, with 2 minutes of rest between sets: Row 300/250 Meters Push Press (115/75 lbs) C. Cash Out

  • Tuesday 5.16.17

    Work out of the Day Against a 4-minute running clock, perform the following for max reps: Run 400 Meters Strict Handstand Push-Ups x Max Reps Rest exactly 4 minutes, and then . . . Complete as many rounds and reps as possible in 4 minutes of: 10 Box Jumps (24″/20″) 10 Pull-Ups Rest exactly 4

  • Monday 5.15.17

    Work out of the Day A. Three sets of: Deadlift x 6-8 reps @ 2011 Rest 90 seconds Ring Dips x Max Reps Rest 90 seconds B. Three rounds for time of: 500 Meter Row 15 Hand-Release Push-ups 25 Kettlebell Swings (32/24 kg) C. Cash Out