Workout of the Day

TUESDAY 170912

I. Warm-Up II. Back Squat 3-3-3-3-3 reps* *Increase loading each set OR *Find a challenging load and maintain through all sets III. AMRAP 7: 21 Air Squats 15 Sit-ups 9 KBS 2 / 1.5* (*Scale KBS as needed) Score – Rounds… Read more »

FRIDAY 170908

I. Warm-Up II. AMRAP in 20 minutes (with a Partner) 2000 meter Row / partner Handstand 150 Wall Ball Shots / partner Handstand Max Toes-to-Bars (alternate sets) Explanation: One partner works on the row while the other partner holds in handstand/plank… Read more »

THURSDAY 170907

I. Warm-Up II. 4 Rounds For Time -Run 400 meters -15 C2B Pull-ups -15 Burpees Level III – Rx Level II – Sub Chin over bar pull-ups or Band Assisted Pull-ups Level I & GetFit – 3 Rounds For Time,… Read more »

WEDNESDAY 170906

I. Warm-Up II. EMOM x 10 -Complete 2 Deadlifts (HVY) III. “13.2”   Complete as many rounds and reps as possible in 10 minutes of: 115/75 pound Shoulder to overhead, 5 reps 115/75 pound Deadlift, 10 reps 15 Box jumps, 24/20″ box***… Read more »

TUESDAY 170905

I. Warm-Up II. EMOM x 10: Barbell Complex – 1 Power Clean, 1 Hang Sq. Clean, 1 FS III. 3 Rounds For Time: -21 Hand Release Push-ups -14 GHD Sit-ups -7 Front Squats 185/125 Level III – Rx Level II… Read more »

FRIDAY 170901

I. Warm-Up II. AMRAP 14 with a partner: -60 Calorie Row -60 Bar Facing Burpees aka “Barfees”  -60 Toes To Bar -Max Power Snatches in Remaining Time 95/65 (*Split reps up however between you and your partner) Level III –… Read more »

THURSDAY 170831

I. Warm-Up -Running Warm-Up II. Complete 3 Rounds For Time: -600 meter Run* -11 “Clusters” 115#/75# 1 Clusters = Squat Clean Thruster Level III = Rx Level II = 95/55 Clusters Level I / Get Fit= 75/45 or less Clusters… Read more »