5.24.17

Wednesday, May 24, 2017 5 Rounds for Time: 4 Clean and Jerks (225,155)(185,135)(155,105)(95,65) 6 Bar Muscle ups (6 pullups, 6 bar dips) 40′ Handstand Walk (bear crawl) Today is the day for you to make your bar a little heavier. The purpose...

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5.23.17

Tuesday, May 23, 2017 4 Rounds for time: 400 Meter Run 15 Box Jumps (30,24)(24,20) Hopefully we can dodge the rain today, but if not we always have a back up. Your goal with this one should be to keep your rounds at the 3 minute mark. We want you...

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5.22.17

Monday, May 22, 2017 For Time: 30-20-10 Dumbell Thrusters (35,25) Toes to Bar (knee raise)(abmat) Another Monday filled with dumbells! You should be able to knock this one out in under 10 minutes so make sure to scale appropriately and go hard...

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5.20.17

Saturday, May 20, 2017 In Teams of 3, for time: 5,000 Meter Row 40 Toes to bar 40 Hang Power Cleans (95,65)(75,55)(55,35)(35,15) 40 Pullups 40 Push Press (95,65)(75,55)(55,35)(35,15) 40 Box Jumps 40 Overhead Squats (95,65)(75,55)(55,35)(35,15) 40...

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5.19.17

Friday, May 19, 2017 20 Minute AMRAP: 400 Meter Run 15 L-Pullups 15 Hip Extensions We are just moving our body weight today. This will be a great workout to end the week with. Don’t worry if you aren’t sure of the movements we will...

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5.17.17

Wednesday, May 17, 2017 Deadlift: 3-3-3-3-3 Give your burning lungs a break today and pick up some heavy weight. We will be building up to a 3 rep max. Remember, these are touch and go. No resting on the floor. Get em done!

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