Thursday 4.30.2015

Workout of the Day Handstand Practice Freestanding, Walks, Hold, etc. then 12 min AMRAP: 6 Ring Dips 12 Power Snatches (95/65) 30 DU’s (60 SU’s) Post your results to the Whiteboard. Handstand work with Carl...

Wednesday 4.29.2015

Workout of the Day EMOM for 10 min Front Squat x 2 reps Build from 65 – 80% of 1RM then 3 Rounds For Time: Run 400m 12 Bodyweight Deadlifts 21 Box Jumps (24/20) Post your results to the...

Tuesday 4.28.2015

Workout of the Day 3 sets (not for time): Hollow Hold x 45-60 sec Max Unbroken DU’s (1 min DU practice) then “Nate” As many rounds as possible in 20 minutes of: 2 Muscle-ups (6 C2B or 12 Pull-ups) 4 Handstand Push-ups 8 Kettlebell swings (70/53) Post...

Monday 4.27.2015

Workout of the Day EMOM for 8 min: Thruster x 2 reps From rack, build each set then For Time: Run 800m 15 Power Cleans (135/95) 40 OH Alt. Lunge (45/25 plate) 15 Power Cleans Post your results to the...

Friday 4.24.2015

Workout of the Day Pick a gymnastic GOAT Spend 10-15 minutes then 15 min AMRAP: Run 400m 2 Rounds of “Mary” 5 HSPU 10 Alt. Pistols 15 Pull-ups Post your results to the...