6.24.2017

Workout of the Day

In Teams of 2: 

30 min AMRAP*

80 Wallballs (20/14)

80 Deadlifts (155/105)

60 Burpees 

60 Back Squats (155/105)

40 Calorie Row 

40 Push Jerks (155/105)

40 Calorie Row 

60 Back Squats

60 Burpees 

80 Deadlifts 

80 Wallballs

*Get as far as you can

6.22.2017

Workout of the Day

A.

Four Sets

10-12 Ring Rows @3111

Rest 45 seconds

1 min Side Plank Per Side

Rest 45 seconds

B.

Four Rounds For Time

400m Run

30 Push Ups

20 Air Squats

6.21.2017

Workout of the Day

A.

Four Sets

20-30 Kettlebell Swings

Rest 45 seconds

8-10 Strict Press

Rest 45 seconds

20 Overhead Lunges

Rest 45 seconds

B. 

9 min AMRAP

6 Squat Clean Thrusters aka Clusters (95/65)

12 V Ups

6.20.2017

Workout of the Day

A.

Three Sets

4-6 Front Squat @ 41X1

Rest 2 minutes

2-3 Weighted Pull Ups 

Rest 2 minutes

B.

Five Rounds

15 Wallballs 

15 Pull Ups

Rest 60 seconds

*Tough pace. Hit it hard. 

6.19.2017

HAPPY BIRTHDAY JOHN!

Workout of the Day

A. 

Bench Press

5×3

*Double Under Practice between sets 

B. 

For Max Reps

1 minute Double Unders

1 minute Dumbbell Snatch (50/35)

2 minutes Double Unders

2 minutes Dumbbell Snatch

3 minutes Double Unders

3 minutes Dumbbell Snatch

6.18.2017

Happy Father’s Day!

Workout of the Day

20 min AMRAP

5 Pull Ups

10 Kettlebell Swings (55/35)

15 Box Jumps (24/20)

20 Push Ups

25 Double Unders