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

    Thursday:

    A. Front squats: EMOM every other min for 10 min (5 total sets)
    10 front squats @ 60%

    B. for time:
    100 toes to bar

    on the min every minute they must complete
    5 burpees

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

    Wednesday:

    A. DeadliftsBack: EMOM every other min for 10 min (5 total sets)
    10 Deadlifts @ 60%

    B. AMRAP 10 min
    3 shoulder to over head 155/105
    6 push ups
    9 squats

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

    Tuesday:

    A.
    Bench press: EMOM every other min for 10 min (5 total sets)
    10 bench press @ 60%

    B. For time:
    50 double unders
    50 wall ball
    50 double unders
    50 pull ups
    50 double unders.

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

    Deload week

    Monday:

    A.
    Back squats: EMOM every other min for 10 min (5 total sets)
    10 back squats @ 60%

    B. “Kettle Hell”
    4 min cap
    30 kbs 16kg/12kg
    20 kbs 24kg/16kg
    AMRAP kbs 32kg/24kg

    C. 100 x 4 count flutter kicks
    100 sit ups
    NOT FoR TIME.

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  • WORKOUT OF THE DAY -Sunday, April 20th
    posted April 19

    “The Calderon Crusher”

    For time:
    Lift 4300 lb (Cause he’s turning 43…get it?) from ground to over head, any way, for time…
    Example: 135 lb = 32 reps
    95 lb = 46 reps
    65 lb = 66 reps

    *EMOM 20 (for April 20th,…get it?) Double unders

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  • WORKOUT OF THE DAY -Saturday, April 19th
    posted April 18

    Saturday–

    Teams of 3
    Each team member must complete the exercise before being able to move on to the next exercise. All athletes may work at the same time.

    For time:
    35 toes to bar
    45 double unders
    55 wall balls
    65 back extension
    75 push ups
    85 sit ups
    95 OHS 65/45

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  • WORKOUT OF THE DAY -Friday, April 18th
    posted April 17

    Friday–

    A. Push Press
    75% 5r, 85% 3r, 95% AMRAP

    B. EMOM 12 min
    6 pull ups
    10 kbs 24/16

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  • WORKOUT OF THE DAY -Thursday, April 17th
    posted April 16

    Thursday–

    A.
    Front squat
    75% 5r, 85% 3r, 95% AMRAP

    B. 21-18-15-12-9-6-3
    sdlhp 75/55
    push jerk 75/55

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

    Wednesday–

    A. Deadlifts
    75% 5r, 85% 3r, 95% amrap

    B. for time:
    100 diamond pushups
    200 sit ups
    300 double unders

    *can be broken up how ever they’d like.

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  • WORKOUT OF THE DAY -Monday, April 14th
    posted April 13

    Monday–

    A. Back Squat
    75% 5r, 85% 3r, 95% AMRAP
    Starting to get heavy!! Make sure you pay attention to form. Eat your dinner, a big breakfast, and get ready to lift some weights. Don’t forget to record your numbers!

    B. 2 rounds
    1 min amrap dumbbell push press 45/30
    1 min rest
    1 min chin ups
    1 min rest
    1 min row for cal
    1 min rest
    1 min burpees
    1 min rest

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