• WORKOUT OF THE DAY- Thursday, July 31st
    posted July 30

    Thursday:

    A. Deadlift
    65% 5r, 75% 5r, 85% AMRAP

    B. Partner wod:
    row 1 min on 1 min off x 10
    for meters

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  • WORKOUT OF THE DAY- Wednesday, July 30th
    posted July 30

    Wednesday:

    A. Bench Press
    3 sets of 10 reps at 60% rest 90 seconds between efforts

    B. For time:
    3 rounds
    10 KBS 32kg
    10 FS 165/120
    10 burpees (laterally over barbell)

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  • WORKOUT OF THE DAY- Tuesday, July 29th
    posted July 28

    Tuesday:

    For time:
    8 deadlift 155/115
    7 power cleans 155/115
    6 snatches 155/115
    8 pull ups
    7 ctb pull ups
    6 bar muscle ups (sub 6 more ctb pullups) (or just sub 21 pull ups total)
    6 deadlifts
    5 cleans
    4 snatches
    6 pullups
    5 ctb pull ups
    4 bar muscle ups
    4 deadlifts
    3 cleans
    2 snatches
    4 pull ups
    3 ctb pull ups
    2 bar muscle ups

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  • WORKOUT OF THE DAY- Monday, July 28th
    posted July 27

    A.Back Squats:
    3 sets of 10 reps at 60% Rest 90 seconds between efforts

    B. For time:
    7 hspu
    7 hang pow cleans 155/105
    8 hspu
    8 hang pow cleans
    9 hspu
    9 hang pow cleans
    10 hspu
    10 hang pow cleans

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  • WORKOUT OF THE DAY- Friday, July 25th
    posted July 24

    Friday:

    A. EMOM 10 min
    5 pull ups
    for load (use dumb bells) (strict for double star)

    B. 30 burpee box jump overs 24/20
    30 deadlifts 70% of 1RM (or estimate)
    30 burpee box jump overs 24/20

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  • WORKOUT OF THE DAY- Thursday, July 24th
    posted July 23

    A. Bench press (Use previous 1RM minus 10-15 lbs)
    65% 5r, 75% 5r, 85% AMRAP

    B. 3 rounds for completion.
    Score = total number of calories rowed
    2 min max effort handstand walk (scale with handstand hold)
    2 min max effort oh walking lunges 45/25
    2 min max cal row
    1 min rest

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  • WORKOUT OF THE DAY- Wednesday, July 23rd
    posted July 22

    Wednesday:

    A. Back Squat 70% 5rx4s, 75% 3r, 80% 2rx2s, 90% 1r

    B. For time:
    row 1k meters
    100 double unders
    run 1 mile

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  • WORKOUT OF THE DAY- Tuesday, July 22nd
    posted July 21

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  • WORKOUT OF THE DAY- Monday, July 21st
    posted July 20

    Monday:

    A. Back squat (note: subtract 10-15 lbs off your previous 1RM, and use this number as your new 1RM) 65% 8rx3s, 70% 5r, 75% 2rx2s, 80% 1r

    B. 3 rounds for time:
    14 hspu
    7 hang power clean and jerk 165/110 (185/125 for double star)

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  • WORKOUT OF THE DAY- Wednesday, July 16th
    posted July 15

    Wednesday:

    1 mile run X 4
    rest 3 min between efforts

    *sorry!!! I know it sucks. It’s almost over.

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