Friday 11.20.2015

Workout of the Day Push Press Sets 1-3: 5 reps @ 55-65% Sets 4-6: 3 reps @ 65-75% Sets 7-9: 1 rep @ 75-85% then 4 Rounds (Max Reps) 1 min Max Thruster (75/55) 1 min Max Pull-up 1 min Max Cal Row Rest 1 minute then Mobility: Spend 1-2 minutes in each position Standing...

Thursday 11.19.2015

Workout of the Day Rope Climb Skill Work 10-15 minutes then For Time: Run 400m 15 Clean and Jerks (135/95) 2 Rope Climbs Run 200m 2 Rope Climbs 15 Clean and Jerks Run 400m Post your results to the...

Wednesday 11.18.2015

Workout of the Day EMOM for 8 minutes: Snatch + Hang Snatch then For Time: 21-15-9 Push Press (115/75) Burpee-Over-Bar then Mobility: Spend 1-2 minutes in each position Lacrosse ball – work front, back and side of shoulder Post your results to the...

Tuesday 11.17.2015

Workout of the Day 3 sets: Max Unbroken Strict Pull-up Max Unbroken Push-up (rest only at top) Max Unbroken DU Rest as needed then 12 minute AMRAP: 15 Wall Balls (20/14) 10 Deadlifts (95/65) 5 Power Cleans then Mobility: Spend 1-2 minutes in each position Twisted...

Monday 11.16.2015

Workout of the Day Front Squat Sets 1-3: 5 reps @ 55-65% Sets 4-6: 3 reps @ 65-75% Sets 7-9: 1 rep @ 75-85% then 2 Rounds For Time: 30 Box Jumps (24/20) 20 Ring Dips 40ft Handstand Walk (1 min Hold) 20 T2B 30 Air Squats then Mobility: Spend 1-2 minutes in each...