• WORKOUT OF THE DAY -Monday, April 7th
    posted April 07

    Monday:

    A. Back squats 70% 3r, 80% 3r, 90% AMRAP

    B 3 rounds
    each round is 3 min AMRAP of
    3 hang power clean and press one arm db 45/25
    6 alt lunge while holding the db over head

    Switching hands after each round.
    1 min break between rounds

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  • WORKOUT OF THE DAY -Saturday, April 5th
    posted April 04

    Saturday:
    TEAM workout:

    1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
    Thrusters
    Level 3:
    135/95

    Level 2:
    95/65

    Level 1:
    75/55 or less

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  • WORKOUT OF THE DAY -Friday, April 4th
    posted April 03

    Friday:
    A. Push Press
    65% 5r, 75% 5r, 85% AMRAP

    Level 3
    B. 10 min amrap
    5 CTB pull ups
    10 box jumps 24″/20″

    Level 2
    Reg pull ups

    Level 1
    Scaled pull ups, and/or box jumps

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  • WORKOUT OF THE DAY -Thursday, April 3rd
    posted April 02

    Thrusday:
    A. Front squat
    65% 5r, 75% 5r, 85%AMRAP

    Level 3
    B. For time:
    500 meter row
    30 burpees
    10 Shoulder to over head 185/115

    Level 2-1
    scaled weight for S2OH

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  • WORKOUT OF THE DAY -Wednesday, April 2nd
    posted April 01

    Wednesday:
    A. Deadlifts
    65% 5r, 75% 5r, 85% AMRAP

    Level 3
    B. 3 rounds for time:
    400 meter run
    12 hspu
    21 sit ups

    Level 2-1
    scaled hspu

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  • WORKOUT OF THE DAY -Tuesday, April 1st
    posted March 31

    Tuesday:
    A. Bench press
    65% 5r, 75% 5r, 85% AMRAP

    B. 21-15-9
    OHS 135/95
    ring dips

    Level 2:
    scaled OHS but NOT the ring dips

    Level 1:
    Scaled the OHS AND the ring dips

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  • WORKOUT OF THE DAY -Monday, March 31st
    posted March 30

    Monday:

    Level 1-2-3 will do part A.

    A.Front squat
    65% 5r, 75% 5r, 85% AMRAP

    B. AMRAP 10 min
    6 pull ups
    6 kbs 32kg/24kg
    12 box jumps 24″/20″

    Level 2
    scaled weight on kbs but NOT the pull ups

    Level 1
    scaled weight on kbs AND pull ups

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  • WORKOUT OF THE DAY -Sunday, March 30th
    posted March 29

    Sunday:

    Level 1-2-3
    “14.1″

    10 min AMRAP
    30 double unders
    15 power snatch 75/55:

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  • WORKOUT OF THE DAY -Saturday, March 29th
    posted March 28

    Saturday:

    14.5

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  • WORKOUT OF THE DAY -Thursday, March 27th
    posted March 26

    Thursday:

    Level 1-2-3

    A. Max effort box jump for height
    7 min cap

    B. Max effort seated box jump for height
    7 min cap

    C. For load:
    Shankle complex:
    1 clean pull from the floor
    1 hang clean pull from position 2 above the knee
    1 hang squat clean from position 2 above the knee
    2 split jerks

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