Tuesday July 28th, 2015

Strength 5 Min to Find 1RM Thruster From the Floor Metcon 400m Run 45 Back Squats 135/95 400m Run 30 Front Squats 135/95 400m Run 15 OHS [...]

Monday July 27th, 2015

SkillEMOM for 10 Min 5 Parallette Deficit Kipping HSPU/5 Strict HSPU Metcon 4 Rounds 500m Row Max Unbroken [...]

Saturday July 25th, 2015

It's partner Saturday, y'all! Grab your bestie and your running shoes, it's ON! In teams of two, 30 Minute AMRAP: 400 Meter Run/Row 20 Pull-Ups 30 Wall Ball [...]

Friday July 24th 2015

Strength  1-10 Bench Press 70% Deadlift 70% Metcon 5 Rounds 15 GHD Sit-ups  30 [...]

Thursday, July 23rd 2015

Rest Day.  Or come in and work you're weaknesses or Olympic [...]

Wednesday, July 22nd

Strength: Front Squat 5@50% 3@60% 2@70% 1@75% 1@80% **First Rep is a 3 Sec Pause on All Sets** Metcon: 3 Rounds 25 T2B 100ft Front Rack Lunge [...]

Tuesday July 21st, 2015

Metcon 3 Rounds 500m Row 20 Pistols Rest 5Min AMRAP in 7 Min 100m Run 7 Power Cleans [...]

July 20th, 2015

MondayStrength  Power Snatch 5x5 Every 3 Min/ Same Weight Touch and Go Metcon 21-15-9 Push Jerk 155/105 Box Jumps [...]

Saturday Team Day!

Workout of the Day In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings (32/24 kg) 400 Meter Run* 100 Wall Ball Shots [...]

July 17th, 2015

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 [...]