Thursday, May 11th, 2017

May 11th, 2017|Workout of the Day|

Weightlifting 9min E90sec 5 Push Jerks Conditioning A) 21-15-9 Ring Dips Hang Power Cleans (115/85) B) Tabata Assault Bike 8x(10sec On/20sec Off) or 4x(20sec On/10sec [...]

Wednesday, May 10th, 2017

May 10th, 2017|Workout of the Day|

Strength Bench Press 3x10 (+lbs) Conditioning 4 Rounds 15 Pull-ups 15 Medball Cleans (20/14) 15 Wall Balls (20/14)

Tuesday, May 9th, 2017

May 9th, 2017|Workout of the Day|

Gymnastics False Grip Ring Rows 4x7-10 *rest 90-120sec* Conditioning 20min E2M 5 Strict Handstand Push-ups 10 Front Rack Lunges (95/65) 5 Box Jumps (30/24) *-1 [...]

Monday, May 8th, 2017

May 8th, 2017|Workout of the Day|

Strength 4 Rounds (not for time) 8 Back Squats (+lbs) 15-30sec Static Pull-up Hold (+lbs) *rest as needed* Conditioning 30-25-20-15-10 Burpees to a 6" Target [...]

Sunday, May 7th, 2017

May 7th, 2017|Workout of the Day|

Conditioning In teams of 4: 24min AMRAP Max Distance Row 60 Box Step-ups (50/35) 60/60 Russian Twists 60 Ring Push-ups 60/60 Russian Twists 60 Box [...]

Saturday, May 6th, 2017

May 6th, 2017|Workout of the Day|

Conditioning In teams of 2: 1min Max DB Snatches (50/35) 1min Max DB Snatches (50/35) 1min Max Medball Cleans (20/14) 1min Max Medball Cleans (20/14) [...]

Friday, May 5th, 2017

May 5th, 2017|Workout of the Day|

Strength 4 Rounds (not for time) 10/10 Single Arm DB High Pull (+lbs) 15-30sec Ring Support Hold Conditioning 4 Rounds 15 Thrusters (75/55) 12 Chest [...]

Thursday, May 4th, 2017

May 4th, 2017|Workout of the Day|

Conditioning A) 20min EMOM 1. 40ft Sled Push [AHAP] 2. 20/20sec Forearm Side Plank (+lbs) 3. 40sec Assault Bike [Moderate Pace] 4. 20-40 Double Unders [...]

Wednesday, May 3rd, 2017

May 3rd, 2017|Workout of the Day|

Conditioning A) 10min E2M 200m Run B) 5 Rounds 25 KB Swings (24/16) 20 Tuck-ups 5-4-3-2-1 Wall Climbs

Tuesday, May 2nd, 2017

May 2nd, 2017|Workout of the Day|

Strength Deadlifts 3x10 (+lbs) Conditioning 10-9-8-7-6-5-4-3-2-1 Pull-ups 5 Push Press (115/85)

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