Friday, June 19th, 2015

Workout of the Day “Filthy Fifty” For Time: 50 Box Jumps 50 Jumping Pull-ups 50 Kettlebell Swings, 1 pood 50 Lunges 50 Knees to Elbows 50 Push Presses, 45 pounds 50 Hip Extensions 50 Wallball Shots, 20 pounds 50 Burpees 50 Double-Unders **Modify movements however you like** Post your scores to the Whiteboard.

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Monday, June 15th, 2015

Workout of the Day Pull Ups 3, 3, 3 then Chin Ups: 3, 3, 3 then Push Ups *3 attempts at max consecutive* then 6min AMrAP Hang Clean 2min RESTthen 6min¬†AMrAP Front Rack lunges **run 200m every time you drop the bar* Level 1: 55#/35# Level 2: 75#/45# Level 3: 95#/65# Fire Breather: 115#/75#  …

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Saturday, June 13th, 2015

Workout of the Day 20 minute AMRAP: 3 Person Team Relay: 100m Sprint 2 lengths sled push 10 box jumps 1 Rope climb Continuous Row for Meters 1st teammate completes 100m sprint and sled push then tags 2nd teammate who starts the round. 3rd teammate rows for meters until 1st teammate tags them off when…

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Friday, June 12th, 2015

Workout of the Day 12min EMOM Even: 4 strict pull ups 5 kipping Odd: 3 Strict Press 5 Push Press 5min REST then For Time: 50 OH Lunges 40 alt kb snatch 30 burpees 800m Level 1: 25#/15#, 18#/9# kb Level 2: 35#/25#, 26#/18# kb Level 3: 45#/35# plate, 35#/26# kb FB: Front Rack Stationary…

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Wednesday, June 10th, 2015

Workout of the Day Muscle Up Progressions then Complete 3 Rounds For Time with a Partner 400m (run together) 6 KB thrusters 6 Pull Ups Level 1: 26#/9#, ring rows Level 2: 35#/18#, banded pull ups Level 3: 44#/26# Fire Breather: 53#/35#, 3 muscle ups or 6 C2B pull ups Post your scores to the…

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