• Thursday 7.27.17

    Work out of the Day A. Five sets of: Push Press x 5 reps Rest 2-3 minutes B. For time: 15 Deadlifts (225/155 lb) 30 Wall Ball Shots (20/14 lbs) 12 Deadlifts 24 Wall Ball Shots 9 Deadlifts 18 Wall Ball Shots C. Cash Out

  • Wednesday 7.26.17

    Work out of the Day A. Five sets of: Cleans x 1.1.1 (rest 10 seconds between singles) Rest 2-3 minutes B. Complete as many rounds and reps as possible in 4 minutes of: 15 Kettlebell Swings (32/24 kg) 10 Pull-Ups Rest exactly 4 minutes, and then . . . C. Complete as many rounds and

  • Tuesday 7.25.17

    Work out of the Day Against a three minute running clock, complete: 350/300 Meter Row Double-Unders x Max Reps Rest 3 minutes, and then… Against a three minute running clock, complete: 30/20 Calories of Assault Bike or 400M Run Strict Handstand Push-Ups x Max Reps Rest 3 minutes, and repeat both portions twice more –

  • Monday 7.24.17

    Work out of the Day A. Four sets of: Deadlift x 3-4 reps Rest 20 seconds Ring Dips x 8-10 reps @ 21X1 Rest 3 minutes B. Three rounds for time of: 25 Kettlebell Swings (24/16 kg) 15 Chest-to-Bar Pull-Ups

  • Saturday 7.22.17

    Work out of the Day A. Four sets of: Single-Arm Dumbbell Press x 4-6 reps each arm Rest 90 seconds Romanian Deadlift x 6-8 reps @ 30X1 Rest 90 seconds B. Complete as many rounds and reps as possible in 12 minutes of: 3 Dumbbell Man-Makers 6 Burpee Pull-Ups 9 Box Jumps (24″/20″) C. Cash

  • Friday 7.21.17

    Teams of two : “T-Mac” 34 double unders 34 lateral burpees over the bar 34 pull ups 34 thrusters 135/95 only one working at a time 34 min amrap .. happy belated bday wod to tyler , all around good guy !

  • Thursday 7.20.17

    Work out of the Day A. Five sets of: Back Squat x 2-4 reps Rest 2-3 minutes B. Four rounds for time of: 20 Walking Lunges (55/35 lb Dumbbells or Kettlebells) 15 Toes to Bar C. Cash Out

  • Wednesday 7.19.17

    Work out of the Day A. Every 3 minutes, for 18 minutes (6 sets): Hang Snatch + Snatch Build from 65-70% to today’s heavy complex. B. Five rounds for time of: 10 Hang Power Snatches (95/65 lbs) 30 Double-Unders C. Cash Out

  • Tuesday 7.18.17

    Work out of the Day A. Four sets of: Bench Press x 4-6 reps @ 20X1 Rest 90 seconds Strict Pull-Ups x Max Reps Rest 90 seconds B. Five rounds for time of: 400 Meter Run 30 Kettlebell Swings (24/16 kg) 20 Push-Ups

  • Monday 7.17.17

    Work out of the Day A. Take 15-20 minutes and build to today’s 3RM Front Squat B. Every 6 minutes, for 30 minutes (5 sets) for times: 500 Meter Row 25 Wall Ball Shots (30/20 lbs to a 10′ target) Modify the weight of the ball or the reps of the wall ball shots to