12.08.17

Friday, December 8, 2017 42-30-18, For Time: Wall Balls (20,14)(14,10)(10,6) Medicine ball Sit-Ups This is a different rep scheme than we are used to. I challenge you to go unbroken on this one. The sit-ups will slow you down a bit so that when...

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12.06.17

Wednesday, December 6, 2017 5 Rounds for Time: 15 Thrusters (115,85)(95,65)(75,55)(55,35) 50 Double Unders 15 Pull-Ups This one is going to leave some bite marks! On the thrusters, pick a weight that you only need to break up once on the first 3...

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12.05.17

Tuesday, December 5, 2017 Split Jerk: 1-1-1-1-1-1-1 These sets will all be from the racks. Increase weight each set as you work on perfecting your form. Go after a new PR or stay consistent and practice the movement.

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12.04.17

Monday, December 4, 2017 For total Reps: Tabata Front Squat (95,65)(75,55)(55,35)(35,15) Tabata Sit-up Tabata Kettlebell Swing (53,35)(35,26)(26,18) Tabata Push-up Tabata Row *Rest 1 minute between movements We have some interval work to start...

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12.02.17

Saturday, December 2, 2017 “Viola” 20 Minute AMRAP: 11 Power Snatches (95,65) 17 Pull-ups 13 Power Cleans U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an...

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12.01.17

Friday, December 1, 2017 Deadlift: 3-3-3-3-3 Today we are picking weights up and putting them down. Jokes aside, make sure to stay laser focused on your technique. The 3 reps need to be unbroken, touch and go to count. Get it done!

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