• Tuesday 5.2.17

    Work out of the Day A. Four sets of: Weighted Pull-Up x 2-3 reps @ 21X0 Rest 15-20 seconds Strict Pull-Up x Max Reps @ 20X0 Rest 15-20 seconds L-Sit x 30-45 seconds (accumulated) Rest 2 minutes B. Four rounds for time of: 20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs) 400 Meter Run C. Cash

  • Saturday 4.29.17

    Work out of the Day A. Take 15 minutes and build to today’s 1RM Front Squat B. For time: 21 Back Squats (185/135 lbs) 21 Pull-Ups 15 Front Squats (185/135 lbs) 15 Chest-to-Bar Pull-Ups 9 Overhead Squats (185/135 lbs) 9 Bar Muscle-Ups Rest 3 minutes then do… Three rounds for time of: 200M Farmer Carry

  • Friday 4.28.17

    Teams of two : only one working at a time 50 Kb swings 70/53 50 toes to bar 50 wall balls 30/20 50 box jumps 24/20 100 double unders 50 box jumps 50 wall balls 50 toes to bar 50 kb swings At the top of each minute partners will perform 4 burpees

  • Thursday 4.27.17

    Work out of the Day A. Four sets for time of: 500 Meter Row 400 Meter Run Push-Ups x 20/15 reps Rest 3 minutes between sets B. Three sets of: GHD Sit Ups x 12-15 Rest 90 seconds Turkish Get Ups x 3 each arm Rest 90 seconds C. Mobility

  • Wednesday 4.26.17

    Work out of the Day A. Take 15 minutes and build to today’s 1RM Back Squat B. Complete as many rounds and reps as possible in 12 minutes of: 10 Burpees 20 Dumbbell Walking Lunges (50/35) 30 Double-Unders C. Run 1600M Or… Complete as many rounds and reps as possible in 6 minutes of: 20/15

  • Tuesday 4.25.17

    Work out of the Day A. Take 15 minutes and build to todays 1RM Push Press B. Three rounds for time of: 10 Strict Handstand Push-Ups 20 Pull-Ups 400 Meter Run C. Cash Out

  • Monday 4.24.17

    Work out of the Day A. Four sets of: Clean x 1.1.1.1 (rest 10 seconds between each single) Rest 2-3 minutes B. Three sets for times of: 250 Meter Row 20 Wall Ball Shots (20/14 lbs) 20 Kettlebell Swings (32/24 kg) Rest 3 minutes C. Cash Out

  • Saturday 4.22.17

    Work out of the Day A. AGOQ Workout 2 Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of: 25 toes-to-bars 50 double-unders 15 squat cleans* Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If

  • Friday 4.21.17

    Teams of two : only one person working : Amrap 10 min : 10 squat cleans 155/105 20 burpee box jumps 24/20 30 pull ups rest 2 min Amrap 10 min 30 deadlifts 155/105 20 hang power cleans 10 shoulder to overhead rest 2 min Amrap 8 min 20 cal row 20 ball slams

  • Thursday 4.20.17

    Work out of the Day A. Take 15 minutes to build to today’s 1-RM Snatch B. Every minute, on the minute, for 20 minutes: Even minutes – Row Sprint x 30 seconds Odd minutes – Power Snatch or Snatch x 3 reps @ 75-80% of today’s 1-RM