Thursday, April 30th, 2015

Workout of the Day Bench Press Find your 10 rep max. then 15min AMRAP 200m Run 10 Thrusters 1 Rope Climb LEVEL 1 15min AMRAP 200m Run 10 Thrusters (65#/35#) 1 Modified Rope Climb LEVEL 2 15min AMRAP 200m Run 10 Thrusters (75#/45#) 2 Modified Rope Climbs LEVEL 3 15min AMRAP 200m Run 10 Thrusters…

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Wednesday, April 29th, 2015

Workout of the Day Complete For Time: 30 HSPU 40 Pull Ups 50 KB Swings  60 Sit Ups 70 Burpees Then, Front Squat Find your 5 rep max. LEVEL 1 Complete For Time: 30 Banded Push Ups 40 Ring Rows 50 KB Swings (26#/18#) 60 Sit Ups 70 Burpees (modified) LEVEL 2 Complete For Time:…

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Saturday, April 25th, 2015

Workout of the Day “Adversaries” Each partner completes one part of the couplet, then switches. The object is to perform the “A” section as quickly as possible so your partner has less time to complete the reps on “B”. A: 500m row B: Hang Power Clean (75#/55#) A: 50 Box Jumps (24″/20″) B: KB Swings…

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Friday, April 24th, 2015

Workout of the Day Partner Warm Up: Partner A completes the first exercise, while Partner B completes AMrAP of the second exercise until partner A finishes. Then, Switch roles. PA. 50 DU’s PB. Air Squats then, PA: 200m Run PB: Burpees then, Complete For Time (35min Time Cap) 1km Run 2 Muscle Ups 10 Pistols…

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Wednesday, April 22nd, 2015

Workout of the Day Deadlift Find your 3 rep max. then 12min AMRAP 200m Run 4 Handstand Kick-Ups 8 SDLHP 12 Jumping Lunges LEVEL 1 12min AMRAP 200m Run 4 Handstand Kick-Ups on a Box 8 MB Deadlift shrugs 12 Jumping Lunges LEVEL 2 12min AMRAP 200m Run 4 Handstand Kick-Ups (kick as high as…

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Tuesday, April 21st, 2015

Workout of the Day Shoulder Press Find your 3 rep max. then Complete For Time: 40 Wall Balls 400m Run 40 Burpees 400m Run 40 Wall Balls LEVEL 1 Shoulder Press Find your 3 rep max. 10#/4# Wall Ball Modified Burpees LEVEL 2 Shoulder Press Find your 3 rep max. 15#/10# Wall Ball LEVEL 3…

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Monday, April 20th, 2015

Workout of the Day 18min EMOM 2 Clean & Jerk @ 70% 1RM 5 Box Jumps LEVEL 1 2 Hang Power Cleans (55#/35#) 2 Push Press 5 Box Jumps (20″/12″) LEVEL 2 18min EMOM 2 Clean & Jerk @ 70% 1RM 5 Box Jumps (20″/12″) LEVEL 3 18min EMOM 2 Clean & Jerk @ 75%…

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