Workout of the Day

MONDAY 180827

I. Warm-UP II. “The Ole Toaster”  For Time: -30 KBS (53/35) -30 Wall Balls 20#/14# -800m Run -30 KBS -30 Wall Balls -800m Run -30 KBS -30 Wall Balls III. Cool Down

FRIDAY 180824

I. Warm-Up II. 1 Mile Run For Time *Compare to June 8th, 2018* III. EMOM x 10 Even Minutes = :45 Second/Max Pull Up Hang Odd Minutes = 10 Death Marches (35/20 each hand) IV. Cool Down

THURSDAY 180823

I. Warm-Up II. Front Squats 5-4-3-2-1* *Increase weight each set as able, finishing with a HVY set of 1* *After each set, immediately perform 5x GHD / AbMat Sit-ups* III. “Nice for What?” 8 Minute AMRAP: 3-6-9-12-… Wall Ball Shots 20#/14#… Read more »

TUESDAY 180821

I. Warm-UP II. 10 Minute EMOM Even Minutes = :45 Second Plank Odd Minutes = Max V-Ups III. “2017 Team Series Event 4” With a Partner, For Time: -100 Calorie Row -100 Toes-To-Bar IV. Cool Down

MONDAY 180820

I. Warm-Up II. The “Chief” 5 x 3 Minute AMRAPs: 3 Power Cleans 135#/95# 6 Push-ups 9 Squats *Rest 1 Minute Between AMRAPS* Level III – Rx Level II – 115/75 Level I – 95/55  III. Cool Down

FRIDAY 180817

I. Warm-Up II.  “Fibonacci” For Time: 5-8-13 -Handstand Push Ups -Deadlift (275/185) (225/155, 185/125 or less) Then… 89’ Plate Lunge 45#/25# *SCALE HSPU TO 2X REGULAR PUSH-UPS & D.L. WEIGHTS AS NEEDED*  *PLATE LUNGE 1X DOWN ON OUTSIDE TURF AREA… Read more »

WEDNESDAY 180815

I. Warm-Up II. “Chaos” Complete For Time: -35/30 Cal Row -30/25 Burpees To Bar -45/40 Single-Arm OHS (50/35) -40/45 Single Leg Squats -25 Box Jump Overs (30/24) -50 Yard Sled Pull (135/105) *15 Minute Time Cap III. Cool Down

TUESDAY 180814

I. Warm-Up II. 10 Minute EMOM: -3 Touch and Go (TNG) Snatches *Work on speed and accuracy III. LEVEL III = RX ATHLETES “Bicouplet 2”- For Time: 12-9-6 -Snatches (135/85) -Bar Muscle Ups LEVEL II & I = SCALING OPTION *Scale… Read more »