• Tuesday 7.8.17

    Work out of the Day A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps) Station 2: Handstand Walk x 10 meters (use partner assist or Handstand Wall Runs if you

  • Monday 8.7.17

    Work out of the Day A. Four sets of: Back Squat x 3-5 reps Rest 20 seconds Strict Supinated-Grip Pull-Ups x Max Reps Rest 3 minutes B. Four sets for times of: Row 500 Meters 25 Wall Ball Shots (20/14 lbs) 15 Toes to Bar Rest 2 minutes C. Mobility Work

  • Saturday 8.5.17

    Work out of the Day A. Take 15-20 minutes and build to today’s 1-RM Snatch B. Using ~75% of what you worked up to in part A, complete rounds of 12, 9 and 6 reps for time of: Snatch Strict Handstand Push-Ups C. Cash Out

  • Friday 8.4.17

    Partner Friday ! Teams of two only one working at a time 200 double unders 50 cal row 50 wall balls 30/20 50 kb swings 70/53 50 toes to bar 50 clean and jerks 155/105 50 lateral over the bar burpees 50 clean and jerks 50 toes to bar 50 kb swings 50 wall balls

  • Thursday 8.3.17

    Work out of the Day A. Four rounds for time of: 400 Meter Run 24 Goblet Squats (32/24 kg) 12 Burpee Box Jump-Overs (24″/20″) B. Skill/Mobility Work

  • Wednesday 8.2.17

    Work out of the Day A. Four sets of: Shoulder Press x 2-3 reps Rest 2 minutes Pistols x 4-5 reps each leg @ 4111 Rest 2 minutes B. For time: 40/30 Calories of Assault Bike (or Rowing) 100-Foot Dumbbell Overhead Walking Lunges C. Cash Out

  • Tuesday 8.1.17

    Work out of the Day A. Every 2 minutes, for 20 minutes (10 sets): Power Clean x 2 reps *Sets 1-2 – 60-65% of 1-RM Power Clean *Sets 3-4 – 70-75% *Sets 5-6 – 80-85% *Sets 7-10 – 90+% B. “Elizabeth” Complete rounds of 21, 15 and 9 reps for time of: Power Clean (135/95

  • Monday 7.31.17

    Work out of the Day A. Four sets of: Alternating Reverse Lunge x 8-10 reps each leg @ 20X1 (perform these with a barbell in the front rack position) Rest 60 seconds (Weighted) Strict Pull-Ups x 8-10 reps Rest 60 seconds B. Every minute, on the minute, for 10 minutes: 10 Thrusters (95/65 lbs) 5

  • Saturday 7.29.17

    Work out of the Day A. Five sets of: Back Squat x 3 reps rest 2-3 minutes between sets B. 5 rounds for reps of: 1 minute of 75-lb. sumo deadlift high pulls 1 minute of 75-lb push presses 1 minute of rowing Rest 1 minute C. Cash Out

  • Friday 7.27.17

    Team Friday .. or the highway !! You and a partner .. Amrap 12 min 60 double unders 20 power snatches 75/55 20 toes to bar only one working … Rest 3 min Amrap 12 min 20 cal row 20 shoulder to overhead 95/65 20 front rack reverse lunges only one working … Rest 3