Tuesday 7.4.2020
Strength Every 1:30 for 2 sets 12 Hang Power Cleans Every 1:30 for 2 sets 12 Push Jerks Every 1:30 for 2 sets 12 Hang Power Clean & Jerk...
Monday 6.4.2020
"April Showers Bring May Flowers" 10:00 AMRAP 10 Air squats 9 Single arm dumbbell snatches, right arm 10 Push-ups 9 Single arm dumbbell...
Saturday 4.4.2020
"Keep out" *If joining at Suseda Park at 9am, please bring your own beach towel & your borrowed DB/KB Teams of 2 For time: 800m run as a...
Friday 3.4.2020
"Climb The Wall" 4 Rounds for time: 120 Mountain climbers 15 Wall balls 15 Pull-ups AT HOME: "Climb The Wall" Limited Equipment 4 Rounds...
Thursday 2.4.2020
Push Strength Every 2:00 for 5 sets 8 Push Press + 2 Split Jerks Limited Equipment Every 2:00 for 5 sets One arm at a time with DB or KB...
Wednesday 1.4.2020
"Hello April" For time: 16 - 14 - 12 - 10 - 8 - 6 Power Snatches 150 Run (:45 second run) (20ish seconds down, 20ish seconds back)...
Tuesday 31.3.2020
"Goodbye March" For time: 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 Dumbbell front squat Devil's press Limited Equipment & No Equipment *Use...
Monday 30.3.2020
"Five Alive" 5 Rounds for time: 15 Sumo deadlift high pulls 45 Double unders or 60 Single unders Limited Equipment 5 Rounds for time: 15...
Saturday 28.3.2020
“The New Normal” Teams of 2 For time: 42 Push Jerks 200m Run/2 Laps 30 Devils Press 200m Run/2 Laps HS Walk to middle cone 200m Run/2...
Friday 26.3.2020
OHS Strength Every 2:00 for 6 sets 6 Overhead squats "Over The River & Through The Woods" 8 Rounds for max reps: 0:20 Overhead squats...
Thursday 26.3.2020
Strength EMOM 10:00 1 Hang Power Clean + 1 Power Clean "Clean Up" 5 Rounds For time: 10 Power Cleans :30 Run (100m) AT HOME: Limited...
Wednesday 25.3.2020
Strength Every 3:00 for 3 sets 5 Bench press 0:10-0:20 Rest 5 Strict handstand push-ups "Take A Dip" For time 4 Rope climbs 25 Ring dips...
Tuesday 24.3.2020
Strength Every 1:30 for 6 sets 4-3-2-4-3-2 Power Snatch All sets should be challenging, but the second sets of 4-3-2 should be heavier...
Monday 23.3.2020
"Gobble Wobble" For time: 800m Row 200ft Double kettlebell front rack walk 40 Goblet squats 20 Turkish get-ups 40 Goblet squats 200ft...
Saturday 21.3.2020
"Social Distancing" Teams of 2 10 Rounds for time: 10 Handstand Push-Ups 15 Deadlifts 50 Double Unders (Split reps however you see fit)...
Friday 20.3.2020
"Interference" 2 Power Cleans 2 Over Bar Burpees 2 Box Jumps 2 Bar Muscle Ups 4 Power Cleans 4 Over Bar Burpees 4 Box Jumps 4 Bar Muscle...
Thursday 19.3.2020
Push Jerk Strength Every 2:30-3:00 for 5 sets Set 1: 5 Push jerk Set 2: 4 Push jerk Set 3: 3 Push jerk Set 4: 2 Push jerk Set 5: 1 Push...
Wednesday 18.3.2020
Back Squat Strength Every 2:00 for 5 sets 4 Back Squats "40-30" For time: 40 Box step-up, hold a single kb OR dumbbell in any fashion 40...
Tuesday 17.3.2020
"2 Parts" Part 1 Every 3:00 for 4 sets 5 Shoulder press 15 Ring push-ups Put away equipment from Part 1 & set up for Part 2 Part 2 EMOM...
Monday 16.3.2020
Hang Power Clean In 12:00-15:00 Build to a 2 rep max hang power clean "Virus" For Reps AMRAP 7:00 3 Hang power cleans 3 Front squats 3...