• 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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  • WORKOUT OF THE DAY- Tuesday, July 15th
    posted July 14

    Tuesday:

    “Emma’s Birthday”

    3 min AMRAP
    rest 2 min
    6 min amrap
    rest 2 min
    9 min amrap

    15 cal row (sub 600 meter run for large classes)
    20 wall ball 20/14 10′ target
    30 sdhp 24/32
    40 double unders
    30 box jumps 24/20
    20 KBS 24/32
    15 muscle ups

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  • WORKOUT OF THE DAY- Saturday, July 12th
    posted July 11

    Saturday– FIT EXPO!!!

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  • WORKOUT OF THE DAY- Friday, July 11th
    posted July 10

    Friday:
    2 mile run
    Rest 3 min
    3200 meter row
    rest 3 min
    100 wall balls for time 20/14 10′/9′ targets

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