• Friday 7.21.17

    Teams of two : “T-Mac” 34 double unders 34 lateral burpees over the bar 34 pull ups 34 thrusters 135/95 only one working at a time 34 min amrap .. happy belated bday wod to tyler , all around good guy !

  • Thursday 7.20.17

    Work out of the Day A. Five sets of: Back Squat x 2-4 reps Rest 2-3 minutes B. Four rounds for time of: 20 Walking Lunges (55/35 lb Dumbbells or Kettlebells) 15 Toes to Bar C. Cash Out

  • Wednesday 7.19.17

    Work out of the Day A. Every 3 minutes, for 18 minutes (6 sets): Hang Snatch + Snatch Build from 65-70% to today’s heavy complex. B. Five rounds for time of: 10 Hang Power Snatches (95/65 lbs) 30 Double-Unders C. Cash Out

  • Tuesday 7.18.17

    Work out of the Day A. Four sets of: Bench Press x 4-6 reps @ 20X1 Rest 90 seconds Strict Pull-Ups x Max Reps Rest 90 seconds B. Five rounds for time of: 400 Meter Run 30 Kettlebell Swings (24/16 kg) 20 Push-Ups

  • Monday 7.17.17

    Work out of the Day A. Take 15-20 minutes and build to today’s 3RM Front Squat B. Every 6 minutes, for 30 minutes (5 sets) for times: 500 Meter Row 25 Wall Ball Shots (30/20 lbs to a 10′ target) Modify the weight of the ball or the reps of the wall ball shots to

  • Saturday 7.15.17

    Work out of the Day A. Four sets of: Deadlift x 5 reps Rest 20 seconds L-Seated Dumbbell Press x 5 reps Rest 3 minutes B. For time: 10 Strict Handstand Push-Ups 20 Thrusters (95/65 lbs) 30 Kettlebell Swings (32/24 kg) 40/30 Calories of Assault Bike or Rowing 30 Kettlebell Swings (32/24 kg) 20 Thrusters

  • Friday 7.14.17

    Teams of two .. only one working “Chupacabra” 400m Run both running 100 power cleans 135/95 400m Run 100 front rack reverse lunges 400m Run 100 push jerks 400m Run 100 Pull Ups 400 m run 200 dbl unders Have a nice day !

  • Thursday 7.13.17

    Work out of the Day A. Four sets of: Turkish Get-Ups x 3 reps each arm Rest 90 seconds L-Sit Tuck to Extension x 7-10 reps (extend the legs for 2-5 seconds, pull them in for 2-5 seconds and repeat) Rest 90 seconds B. Every minute, on the minute, for 12 minutes: 8 Alternating Dumbbell

  • Wednesday 7.12.17

    Work out of the Day A. Take 20 minutes and find today’s 1-RM Clean. B. For time: 500 Meter Row 50 Kettlebell Swings 100 Air Squats 500 Meter Row C. Cash Out

  • Tuesday 7.11.17

    Work out of the Day A. Take 15-20 minutes and build to todays heavy single Power Snatch B. Five rounds for max reps of: 60 seconds of Burpee Pull-Ups 60 seconds Ring Dips @ 1111 (finish each rep with pinky to your side and thumb turned out away from your body) 60 seconds Box or