• Thursday 6.15.17

    Work out of the Day A. Five sets of: Hang Snatch + Snatch Rest 20 seconds Tall Box Jumps x 1.1.1.1.1 (rest 5 seconds between jumps) Rest 2 minutes B. Three rounds for time of: 400 Meter Run 15 Overhead Squats (135/95 lbs) C. Two sets of: Rope Climb x 1-2 reps Handstand Walk x

  • Wednesday 6.14.17

    Work out of the Day A. Eight sets of: Back Squat x 2-3 reps @ 30X1 Rest 2 minutes (These sets should all be heavy. Use rest time to stretch and mobilize your upper body.) B. Complete as many rounds and reps as possible in 6 minutes of: 3 Thrusters (135/95 lbs) 6 Pull-Ups 12

  • Tuesday 6.13.17

    A. Four sets of: Dumbbell Shoulder Press x 10-12 reps @ 2011 Rest 45 seconds Alternating Forward Lunge x 10 reps each leg @ 1010 Rest 45 seconds Prone Plank Hold x 45 seconds Rest 45 seconds B. Three rounds for time of: Run 400 Meters 40/30 Push-Ups C. Three sets of: L-Sit Tuck to

  • Monday 6.12.17

    A. Four sets of: Romanian Deadlift x 6-8 reps @ 3011 Rest 45 seconds Russian Step-Ups x 10 reps per leg Rest 45 seconds Dumbbell Push Press x 8-10 reps Rest 45 seconds B. Every minute, on the minute, for 10 minutes: 6 Russian Kettlebell Swings (heavy) 6 Burpees C. Cash out

  • Saturday 6.10.17

    Partners alternate whole rounds for time and complete four rounds each of: Row 250 Meters 5 Kettlebell or Dumbbell Single-Arm Push Press (each arm) 10 Goblet Squats Run 400 Meters (Partner A completes 250 meters, Single-Arm Press x 10 total reps, Goblet Squats x 10 reps, and a 400 meter run while Partner B rests;

  • Friday 6.9.17

    Friday or the highway … Teams of two alteranting full rounds … Amrap 7 min 8/6 cal row 5 burpee over the rower rest 1 min Amrap 7 min 5 hang snatch 95/65 10 toes to bar rest 1 min Amrap 7 min 20 double unders 10 thrusters 95/65 both working on this amrap ,

  • Thursday 6.8.17

    Work out of the Day A. Four sets of: Dumbbell Walking Lunges x 20 steps @ 1010 Rest 90 seconds Ring Dips x Max Reps @ 2111 (please stick to the tempo prescription) Rest 90 seconds B. Complete as many rounds and reps as possible in 10 minutes of: 5 Power Cleans (135/95 lbs) 10

  • Wednesday 6.7.17.

    Work out of the Day A. Four sets of: Shoulder Press x 3-5 reps @ 20X1 Rest 90 seconds Strict Toes to Bar x 6-10 reps @ 2110 Rest 90 seconds B. Complete as many rounds and reps as possible in 6 minutes of: 12 Pull-Ups 12 Thrusters (95/65 lbs) 30 Double-Unders C. Cash Out

  • Tuesday 6.6.17

    Work out of the Day A. Five sets of: Deadlift x 4-6 reps @ 21X1 Rest 20 seconds Ring Push-Ups x max reps @ 1111 (terminate the set once you’re no longer able to maintain the prescribed tempo) Rest 2 minutes B. Five rounds for time of: Run 400 Meters 20 Wall Ball Shots C.

  • Monday 6.5.17

    Work out of the Day A. Four sets of: Power Clean x 1.1.1.1 (rest 10 seconds between singles) Rest 2 minutes Weighted Pull-ups x 2-3 reps @ 21X0 Rest 2 minutes B. For max reps/calories: 2 Minutes of Assault Bike (for calories) Rest 2 Minutes 2 Minutes of Burpee Box Jump-Overs (24″/20″) Rest 2 minutes