• Thursday 8.31.17

    Work out of the Day A. Take 15 to 20 minutes and build to today’s heavy single Bench Press B. AMRAP7 7 Power Clean (135/95 lbs) 7 Front Squats (135/95 lbs) 7 Toes to Bar C. Three rounds of: 30 Seconds Max Calorie Row Rest 30 Seconds 30 Seconds Max Burpees Rest 1 minute

  • Wednesday 8.30.17

    Work out of the Day A. Take 15 minutes and build to today’s 3RM Deadlift B. Four rounds for time of: Row 500 Meters 15 Burpee Box Jump-Overs (24″/20″) 20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs) Run 400 Meters

  • Tuesday 8.29.17

    Work out of the Day A. Five sets of: Snatch x 1.1.1 (rest 10 seconds between singles) Rest 2 minutes B. Complete as many rounds and reps as possible in 10 minutes of: 5 Strict Handstand Push-Ups 10 Pull-Ups 15 Kettlebell Swings (32/24 kg) C. Two sets of: 20/15 Calorie Assault Bike 50 Double-Unders Rest

  • Monday 8.28.17

    Work out of the Day A. Four sets of: Front Squats x 6-8 reps @ 30X1 Rest 45 seconds Single-Arm Dumbbell Row x 8 reps each arm @ 21X0 (pull the dumbbell to your hip, not your chest) Rest 45 seconds B. For time: 500 Meter Row 50 Wall Ball Shots 50 Push-Ups 500 Meter

  • Saturday 8.26.17

    Work out of the Day A. For time: 800M Run 50 Wall Ball Shots 50 Double-Unders 50M Sled Push 15 Slam Ball 800 M Run 50 Kettlebell Swings 50 Double-Unders 50M Sled Pull 15 Slam Ball 800M Run 50 Pull-Ups 50 Double-Unders 50M Sled Push 15 Slam Ball B. Skill/Mobility

  • Friday 8.25.17

    Partner Friday !! Happy bday crystal !! Teams of two …amrap 30 “Dirty 30” 30 jumping lunges 30 Db snatches 50/35 30 burpee over bar 30 power cleans 135/95 30 front squats 200 m run together Then …

  • Thursday 8.24.17

    Work out of the Day A. Four sets of: Bulgarian Split Squat x 6-8 reps each leg @ 30X1 Rest 2 minutes Strict Supinated Grip Pull-Ups x 4-6 reps Rest 2 minutes B. Complete as many rounds and reps as possible in 6 minutes of: 12 Wall Ball Shots 9 Toes To Bar 6 Burpees

  • Wednesday 8.23.17

    Work out of the Day A. Four sets of: Deadlift x 4-6 reps Rest 20 seconds Push-Ups x Max reps @ 1010 (set is over if you break tempo) Rest 3 minutes B. Four rounds for time of: 25 Kettlebell Swings (24/16 kg) 50 Double-Unders C. Two sets of: Bottom’s Up Kettlebell Carry x 60-feet

  • Tuesday 8.22.17

    Work out of the Day A. Take 20 minutes to find today’s 1-RM Clean & Jerk B. Complete as many rounds and reps as possible in 8 minutes of: 4 Ground to Overhead (185/125 lbs) 8 Chest-to-Bar Pull-Ups C. Cash Out

  • Saturday 8.19.17

    Work out of the Day Every 8 minutes, for 40 minutes (5 sets) for times: Row 500 Meters Run 400 Meters 15 Burpee Box Jump-Overs (24″/20″) 15 Strict Handstand Push-Ups