Monday 2.29.2016

Workout of the Day 1. Split Jerk Build to 90% of your 1RM 2. 6 minute AMRAP: 10 Power Cleans (135/95) 15 Box Jump Overs (24/20) 20 Wall Balls (20/14) Rest 2 minutes REPEAT! *Score is total reps 3. Mobility: Twisted Cross, Dragon Pose Lizard Pose, Child’s Pose...

Friday 2.26.2016

Workout of the Day 1. EMOM for 10 minutes: Build to a heavy Power Snatch then 2. 10 minute AMRAP: 30 Air Squats 20 Sit-ups 10 Pull-ups then 3. Mobility: Twisted Cross Pose, Extended Leg Supine Twist Pose, Butterfly Post your results to the Whiteboard. Friday Night...

Thursday 2.25.2016

Workout of the Day 1. EMOM for 9 minutes: Min #1: L-sit Bar Hang x 30-45 sec Min #2: Alt. KB OH Lunge x 8-10 steps Min #3: DU x 30 reps then 2. For Time: 40 KB Swings (53/35) 20 Hang Power Cleans (115/75) 30 KB Swings 15 Power Cleans 20 KB Swings 10 Power Cleans then...

Wednesday 2.24.2016

Workout of the Day 1. EMOM for 10 minutes: Build to 85-90% 1RM Clean and Jerk 2. 3 Rounds For Time: 20 Alt. DB Snatch 50/35 20 Burpee 3. Mobility: Butterfly Pose, Forward Fold, Frog Pose Post your results to the Whiteboard. 16.1 will be announced at 8pm tomorrow...

Tuesday 2.23.2016

Workout of the Day 1. 3 sets (rest as needed) Max UB Pull-up Max Wt. Plank (45/25lb plate) 2. 10 minute AMRAP: 10 OHS (115/75) 15 Wall Balls 10 OHS (115/75) 15 Wall Balls 10 OHS (135/95) 15 Wall Balls 10 OHS (135/95) 15 Wall Balls *Every 2 rounds add weight…...