• 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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  • WORKOUT OF THE DAY -Wednesday, March 26th
    posted March 25

    Wednesday:

    Level 1:
    A.
    12 Min EMOM
    2 OHS with 75% of 1rm

    B. “Nancy”
    5 rounds for time:
    15 ohs 95/65
    400 meter run

    Level 2:
    A. 12 min EMOM
    1 OHS with 75% of 1rm

    B.
    5 rounds for time:
    15 ohs 75/55
    400 meter run

    Level 3:

    A. 12 min EMOM
    5 reps with pvc/barbell

    B.
    5 rounds for time:
    15 ohs scale as necessary
    400 meter run

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  • WORKOUT OF THE DAY -Tuesday, March 25th
    posted March 24

    Tuesday:

    Level 1–

    A. Muscle up skill work

    B. “Nasty girls”
    3 rounds for time
    50 air squats
    7 muscle ups
    12 hang power clean 135/95

    Level 2–

    A. Muscle up skill work

    B. 3 rounds for time:
    50 air squats
    14 CTB pull ups
    14 ring dips
    12 hang power cleans 135/95

    Level 3–

    A. Muscle up intro/skill work

    B. 3 rounds for time:
    50 air squats
    14 pull ups (scale as necessary)
    14 strict, push ups, on the toes if possible.
    12 hang power cleans scale weight if necessary

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  • WORKOUT OF THE DAY -Monday, March 24th
    posted March 23

    Monday:

    Level 1–

    A. Push press EMOM 12 min
    3reps with 87% of 1rm

    B. 7 rounds for time:
    10 sdlhp 95/65
    10 ring dips

    Level 2 and level 3–

    A. Push Press emom 12 min
    3 reps with 82% of 1rm

    B. 7 rounds for time:
    10 sdhp 75/55
    10 scaled ring dips

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  • WORKOUT OF THE DAY -Saturday, March 22nd
    posted March 21

    Saturday:
    14.4

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  • WORKOUT OF THE DAY -Friday, March 21st
    posted March 20

    Friday: If you’re doing the Open on Saturday, take friday off.

    Otherwise:

    Level 1:
    5 rounds for time:
    7 Muscle ups
    21 sdlhp 95/65

    Level 2:
    5 rounds for time:
    14 CTB pull ups
    14 ring dips
    21 sdlhp 95/65

    Level 3:
    5 rounds
    14 pull ups (scale as necessary)
    14 straight body/strict push ups
    21 sdlhp scale weight as necessary

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  • WORKOUT OF THE DAY -Thursday, March 20th
    posted March 19

    Thursday:

    Level 1-
    5 squat cleans 135/95
    15 toes to bar
    5 squat cleans
    12 toes to bar
    5 squat cleans
    9 toes to bar
    5 squat cleans
    6 toes to bar
    5 squat cleans
    3 toes to bar

    Level 2-

    5 squat cleans 115/75
    15 toes to bar
    5 squat cleans
    12 toes to bar
    5 squat cleans
    9 toes to bar
    5 squat cleans
    6 toes to bar
    5 squat cleans
    3 toes to bar

    Level 3-
    Scale as needed

    5 squat cleans 85/65
    15 toes to bar
    5 squat cleans
    12 toes to bar
    5 squat cleans
    9 toes to bar
    5 squat cleans
    6 toes to bar
    5 squat cleans
    3 toes to bar

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  • WORKOUT OF THE DAY -Wednesday, March 19th
    posted March 18

    Wednesday:

    Level 1:
    5 rounds for time:
    800 meter run
    25 burpees

    Level 2:
    5 rounds for time:
    600 meter run
    20 burpees

    Level 3:
    5 rounds for time:
    400 meter run
    15 burpees

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