Workout for Friday July 17, 2015 Strength Complex x 5 1 Rack Jerk + 2 OHS Every 2 Min/Same Weight Metcon 5 Rounds  10 Thrusters 95/65 20 Box Jump [...]

Workout for Wednesday July 15, 2015 Strength  Shoulder Press 5x1 Every 2 Min Metcon 4 Rounds 5 Muscle Ups/15 C2B Pull-ups  10 Deadlifts [...]

Workout for Tuesday July 13, 2015 Skill 4 Sets 50 Dubs 50 ft Handstand Walk/Max Handstand Hold  Metcon 3 Rounds AMRAP in 4 Min Cal Row 10/7 5 [...]

Workout for Monday July 13, 2015Metcon 21-15-9 Power Cleans 135/95 Pull-ups  Time Cap 10 Min Strength Back Squat 5x2 Every 3 Min/Keep adding Back [...]

Workout for Saturday July 11, 2015 Strength 10 Min to Find Your 1RM Hang Snatch Metcon 3 Rounds 400m Run 24 DB Snatches 70/40 12 [...]

Workout for Friday July 10, 2015 Metcon 42-30-18 Wall Balls 20/14 Sumo Deadlift HighPulls 75/55 Box Jumps 24/18  Push-ups  Skill Not for [...]

Workout for Wednesday July 8, 2015 Strength EMOM for 10 min 3 Power Cleans + 3 Front Squats Metcon 4 Rounds Run 400m 15 Push Press [...]

Workout for Tuesday July 7, 2015 Metcon Min: 00:00-10:00 21-15-9 Deadlift 225/155 HSPU Min: 10:00-20:00 50-40-30-20-10 Dubs Abmat Sit-ups Min: [...]

Workout for Monday July 6, 2015 Strength OHS 3x10 Every 3 Min/Same Weight Metcon 500m Row 30 Thrusters 95/65 30 Burpees 500m Row 30 Thrusters [...]