• Saturday 5.13.17

    Work out of the Day A. Three sets of: Bench Press x 6-8 reps @ 20X0 Rest 15-20 seconds Dynamic Push-Ups x 10-12 reps @ 10X0 Rest 3 minutes B. Against a 4-minute running clock, with 4-minutes rest between sets, complete four sets of the following for max reps of pull-ups: Row 500 Meters 30

  • Friday 5.12.17

    Teams of two : alternating rounds.. Amrap 6 min 3 Power Cleans 135/95 6 push ups 9 Jumping squats Rest 1 min Amrap 6 min 9 deadlifts 135/95 6 front squats 3 jerks Rest 1 min Amrap 6 min 10 calorie row 5 burpee over the rower rest 1 min repeat cycle from top for

  • Thursday 5.11.19

    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 each @ 2111 Rest 30 seconds B. Rounds of 15, 12 and 9 reps for time of: Thruster (135/95 lbs) Bar-Facing Burpees Over the Barbell C. Cash

  • Wednesday 5.10.17

    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 15 Pull-Ups Rest 3 minutes Each set should take less than 5 minutes. Please adjust the reps to ensure that your sets never

  • Tuesday 5.9.17

    Work out of the Day A. Four sets of: Shoulder Press x 3-5 reps @ 21X1 Rest 2-3 minutes – working on lower body mobility during rest periods B. Complete as many rounds and reps as possible in 12 minutes of: 6 Handstand Push-Ups 9 Ring Dips 12 Toes to Bar C. Cash Out

  • Monday 5.8.17

    Work out of the Day A. Five sets of: Back Squat x 2-3 reps @ 30X1 Rest 15-20 seconds Strict Supinated-Grip Pull-Ups x 10-12 reps Rest 2 minutes B. Four sets for max reps of cleans against a 2-minute running clock, with 2 minutes of rest between sets: Row 250 Meters Squat Cleans (135/95 lbs)

  • Saturday 5.6.17

    Work out of the Day A. Four sets of: Push Press x 4-6 reps @ 11X1 Rest 90 seconds Dumbbell Walking Lunge x 20 steps Rest 90 seconds B. For time: Run 400 Meters 30 Toes to Bar 20 Push Ups Run 800 Meters 30 Toes to Bar 20 Push Ups Run 400 Meters C.

  • Friday 5.4.17

    Teams of two : only one working at a time : 10 min amrap 200 run *both* 30 power snatches 95/65 rest 2 min 10 min amrap 30 calorie row / 30 bike 30 overhead squats 95/65 60 double unders alt row / bike every round rest 2 min 10 min amrap 30 lateral burpee

  • Thursday 5.4.17

    Work out of the Day A. Five sets of: Back Squat x 3-5 reps @ 30X1 Rest 60 seconds Single-Arm Dumbbell Row x 8-10 reps @ 2020 Rest 60 seconds B. Complete as many rounds and reps as possible in 10 minutes of: 1 Deadlift 1 Hang Power Clean 1 Front Squat 1 Push Press

  • Wednesday 5.3.17

    Work out of the Day A. Complete as many rounds and reps as possible in 8 minutes of: Row 250 Meters 5 Strict Handstand Push-Ups 10 Thrusters (95/65 lbs) Rest 5 minutes, and then… B. Complete as many rounds and reps as possible in 8 minutes of: 40 Double-Unders 20/15 Hand-Release Push-Ups 10 Pull-Ups Rest