• 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

  • Friday 8.18.17

    Team Friday .. Happy bday Mark L. !! Amrap 8 min 20 double unders 10 power snatch 75/55 alternate full rounds rest 2 min Amrap 8 min 10 calorie row 10 thrusters 95/65 both working, alt movements rest 2 min Amrap 8 min 10 kb swings 70/53 5 ball slams 40/20 alt full rounds rest

  • Thursday 8.17.17

    Work out of the Day A. Five sets of: Back Squat x 2 reps Rest 2-3 minutes B. Five sets for times of: 20 Wall Ball Shots (20/14 lbs to 10′) 10 Toes to Bar 5 Power Cleans (155/105 lbs) Rest 2 minutes

  • Wednesday 8.16.17

    Work out of the Day A. Every 2 minutes, for 12 minutes (6 sets): Shoulder Press *Set 1 – 3 reps *Set 2 – 2 reps *Set 3 – 1 rep *Set 4 – 3 reps *Set 5 – 2 reps *Set 6 – 1 rep B. Every minute, on the minute, for 12 minutes

  • Tuesday 8.15.17

    Work out of the Day A Every 10 minutes, for 40 minutes (4 sets): 30/20 Calorie Row 20 Bar Facing Burpees 20 Squat Cleans (115/75 lbs) 400M Run B. Two sets of: 50M Prowler Push Rope Climb x 1-2

  • Monday 8.14.17

    Work out of the Day A. Four sets of: Hang Snatch x 2.2 (rest 10 seconds between doubles) Rest 2 minutes B. Complete as many rounds and reps as possible in 9 minutes of: 6 Thrusters (115/75 lbs) 9 Pull-Ups 12 Box Jumps (30″/24″) C. Cash Out

  • Saturday 8.12.17

    Work out of the Day A. Three sets of: Dumbbell Walking Lunges x 20 steps Rest 60 seconds Single-Arm Dumbbell or Kettlebell Row x 10-12 reps each arm @ 21X0 Rest 60 seconds B. For time: 400 Meter Run 50 Wall Ball Shots 40 Box Jumps or Step-Ups 30 Dumbbell Shoulder to Overhead 20 Toes

  • Friday 8.11.17

    Team friday!! Teams of two: Both working .. divide evenly !! Amrap 8 min 60 double unders 20 Db snatch 50/35 20 Db Overhead walking lunges 50/35 rest 1 min Amrap 8 min 20 cal row 10 Db burpee box overs 50/35 @ 20′ 20 Db hang squat cleans 50/35 rest 1 min Amrap 8

  • Thursday 8.10.17

    Work out of the Day A. Six sets of: Clean or Power Clean x 1.1.1 (rest 10 seconds between singles) Rest 2-3 minutes B. Five rounds for time of: 30 Double-Unders 20 Kettlebell Swings (24/16 kg) 10 Push-Ups

  • Wednesday 7.9.17

    Work out of the Day A. Take 15-20 minutes to build to today’s 1-RM Split Jerk B. Three rounds for time of: 400 Meter Run 10 Ground to Overhead (135/95 lbs) 20 Chest-to-Bar Pull-Ups C. Cash Out 🙂