Monday 17.6.19
"Move Along" 6 rounds for time: 400 meter run 20 Handstand Push-ups / 50 Ft. Handstand Walk 5 Strict Pull-ups / 10 Pull-ups *Rounds 1, 2...
Friday 14.6.19
"Level Up" For time: 10 Power snatches 30 Double unders 8 Power snatches 30 Double unders 6 Power snatches 30 Double unders 4 Power...
Thursday 13.6.19
FRONT SQUAT - WEIGHTLIFTING Complete a set every 2:00: Set 1: 2 Front squats Set 2: 4 Front squats Set 3: 6 Front squats Set 4: 8 Front...
Wednesday 12. 6. 19
"Gut Check" For time (In each workout) (0:00 - 6:00) 3 Rounds for time: 10 Strict pull-ups 20 Barbell rows *6:00 cap* 2 minute break...
Tuesday 11.6.19
"Kelly" 5 Rounds for time: 400m Run 30 Box jumps 30 Wall ball shots COOL DOWN 1:30/1:30 Lower leg barbell smash 1:30/1:30 Couch stretch...
Monday 10.6.19
POWER CLEAN AND BENCH PRESS EMOM 24:00 Minute 1- 3 Power cleans Minute 2- Rest Minute 3- 3 Bench press Minute 4- Rest Handstand Skill On...
Saturday 8.6.19
"Late Arrival" Teams of 3: 6 Rounds for time: 45/36 Cal Row 36 Push Jerk 9 Sandbag Ground to Over the Shoulder 75 ft Handstand Walk
Friday 7.6.19
Hang Squat Clean Build to a heavy Squat clean in 8 minutes "Sasquat" For time: 27 Hang squat cleans 9 Ring muscle-ups 21 Hang squat...
Thursday 6.6.19
"Storming Normandy" For time: 1,000m Row 100 Double unders 1,000m Run 100 Double unders "BELLY" 3 Sets 10 Toes to Kettlebell 10 Sit-ups...
Wednesday 5.6.19
"Going Down!" 2 Rounds for time: 50 Sit-ups 40 Dumbbell snatches 30 Burpee box jump overs (24"/20") ACCESSORY AND STRETCHING 2 Sets...
Tuesday 4.6.19
"Let's LIFT" 5 Rounds - Every 1:30, switch to the next movement until 5 rounds have been completed. 2 Back squats 2 Shoulder presses 2...
Monday 3.6.19
"Tough Start" AMRAP 10:00 5 CTB Pull-ups 10 Burpees 15 Wall Balls 1 minute Rest (Transition) AMRAP 10:00 5 Pull-ups 10 Push-ups 15 Air...
Saturday 1.6.19
"Grace, She died 30 years ago!" Teams of 3: 3 Rounds for time: 15 Power Snatches 30 HSPU 15 Power Snatches 30 HSPU 15 Clean and Jerks 6...
Friday 31.5.19
Front Squats 8-10 Minutes to Complete: 4 - 4 - 4 - 4 *Try and keep the weight the same across all sets* "On the Run" For time: 500m Row...
Thursday 30.5.19
Deadlifts 5 - 5 - 3 - 3 - 1 - 1 *Every 2 minutes complete a set "Summer Heat" 3 Rounds for time: 15 Toes to bar 15 Deadlifts 20 Sit-ups...
Wednesday 29.5.19
"Ring of Fire" EMOM 20:00 Minute 1- 3 Shoulder press Minute 2- 10 Strict Ring dips Minute 3- 15/12cal Row or bike Minute 4- Rest *Today...
Tuesday 28.5.19
"Welcome back Everyone!" HANG POWER CLEAN Every 2:00 for 12:00 (6 sets) 4 Hang power cleans *Cannot drop the bar between reps Notes:...
Saturday 25.5.19
Todays workout is In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005....
Friday 24.5.19
For time: 150/120cal row or air bike CORE ACCESSORY WORK 3 Rounds, NOT for time of: 10 Toes to kettlebell 10 Heel taps over kettlebell...
Thursday 23.5.19
"Inverse" For time: 100 Ab-mat Sit-ups 150 Double unders 25 Back squats 1000m Run 5 Rope climbs 50 Dumbbell hang power snatches COOL DOWN...