• Wednesday 9.20.17

    Work out of the Day A. Take 15 minutes and build to today’s heavy 2 rep Deadlift B. “Angie” 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Squats

  • Tuesday 9.19.17

    A. Four sets of: Back Squat x 5 reps Rest 2 minutes B. Complete as many rounds and reps as possible in 8 minutes of: 10 Burpee Box Jump-Overs (24″/20″) 10 Alternating Single-Arm Dumbbell Snatches (55/35 lbs) Rest 2 minutes, when the clock hits 10:00 complete the following: 1200M Run 100 Double-Unders 30 GHD Back

  • Monday 9.18.17

    Work out of the Day A. Four sets of: Shoulder Press x 5 reps Rest 90 seconds Toes to Bar x 10 reps (use this as a skill session and try to establish good rhythm) Rest 90 seconds B. “Fran” Rounds of 21, 15, and 9 reps of: 95/65 lbs Thrusters Pull-Ups C. Skill/Mobility

  • Saturday 9.16.17

    Work out of the Day For time: 400M Run 20 Alternating arm DB snatch (50/35) 75 Double unders 1200M Run 75 Double unders 20 Alternating arm DB Snatch 400M Run Optional work: 30 Calorie bike 30 GHD sit ups 20 Calorie bike 20 GHD sit ups 10 Calorie bike 10 GHD sit ups

  • Friday 9.15.17

    Work out of the Day Partner WOD AMRAP 6 20 Clean and Jerks (135/95#) 20 Toes to Bar 20 Bar Facing Burpees Rest 1 minute AMRAP 6 20 Snatches (115/85#) 20 Wall Ball Shots (20/14#) 20 Burpees Over the Barbell Rest 1 minute AMRAP 6 20 Thrusters (95/65#) 20 Kettlebell Swings 20 Burpees Rest 1

  • Thursday 9.14.17

    Work out of the Day A. Three sets of: Barbell Loaded Alternating Reverse Lunges x 8-10 reps each leg @ 20X1 Rest 2 minutes Weighted Pull-Up x 2-3 reps Rest 2 minutes B. Three rounds for time of: 10 Thrusters (135/95 lbs) 20 Pull-Ups 400 Meter Run

  • Wednesday 9.13.17

    Work out of the Day A. Push Press *Set 1 – 3 reps *Set 2 – 2 reps *Set 3 – 2 reps *Set 4 – 1 rep *Set 5 – 1 rep *Set 6 – 1 rep Rest 2 minutes between sets B. Three rounds for time of: 10 Deadlifts (275/185 lbs) 15 Ring

  • Tuesday 9.12.17

    Work out of the Day A. Every 90 seconds, for 18 minutes (12 sets): Hang Snatch x 1 rep Build as you go, but make sure the focus is on proper technique and mechanics as you build. B. Every minute, on the minute, for 10 minutes, complete: 5 Burpee Box Jump-Overs (24″/20″) 5 Toes to

  • Monday 9.11.17

    Work out of the Day Emily 10 rounds for time of: 30 double-unders 15 pull-ups 30 squats 100-m sprint Rest 2 minutes

  • Work out of the Day

    Work out of the Day For time: 1200 Meter Run 100 Double-Unders 30 Power Cleans (115/75 lbs) 30 Box Step-Overs with Dumbbells (50/35 lb DBs) 800 Meter Run 100 Double-Unders 20 Power Cleans 20 Box Step-Overs with Dumbbells 1200 Meter Run