Thursday, May 14th, 2015

Workout of the Day Muscle Up Progressions then 15mins Complete The Following 1km Row then, AMRAP 50 DU’s 25 KB Swings Level 1: 26#/18#, 50 singles Level 2: 35#/26#, 100 singles or 25 du attempts Level 3: 53#/35# FB: 64#/44# Post your scores to the Whiteboard.

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Wednesday, May 13th, 2015

Workout of the Day Shoulder Press Find your 5 rep max. then Push Press Find your 3 rep max. then Push Jerk Find your 1 rep max. then 12min AMRAP 100m Run 20 G2OH 1 Rope Climb Level 1: 25#/15#, 2 mod rope Level 2: 35#/25#, 10′ climb or 2 mod rope Level 3: 45#/35#…

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Monday, May 11th, 2015

Workout of the Day Snatch Find your 5 rep max. Warm up with OH Squat 5, 5 & Snatch Balance 5, 5 then 10min AMRAP 10 T2B 10 Ball Slams 10 Candlestick Level 1: 15#/10#, K2N or Sit Ups Level 2: 15#/10#, K2E Level 3: 20#/15# FB: 20#/15, candlesticks with mb Post your scores to the Whiteboard.

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Friday, May 8th, 2015

Workout of the Day For time: 50 Sit-ups 50 Double-unders 50 Sit-ups 50 OH Lunge 50 Sit-ups 50 Burpees 50 Sit-ups Level 1: 25#/15#, 50 singles, modified burpees Level 2: 35#/25#, 100 singles Level 3: 45#/35# FB: Front Rack Lunge 95#/65#, begin and end with GHD sit Ups Post your scores to the Whiteboard.

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Thursday, May 7th, 2015

Workout of the Day Tabata: Handstand Holds 6 Rounds: 20sec Hold 40sec Rest then Tabata: Ring Support Holds 10sec Hold 20sec Rest then 20min AMRAP 15 Pull Ups 30 Push Ups 45 Squats Level 1: Ring Rows, Banded Push Ups Level 2: Banded Pull ups & Push Ups Level 3: Rx FB: Rx, Ring Push…

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