Friday 5.22.15

Workout of the Day Pick a GOAT! Spend 10-15 minutes working on a movement or skill that you struggle with. then Your Pick! “Mary” 5 HSPU 10 Alt. Pistols 15 Pull-ups 20 min AMRAP or “Kelly” 5 Rounds For Time 400m Run 30 Box Jumps (24/20) 30 Wall...

Thursday 5.21.2015

Workout of the Day Every 90 sec, for 12 min: Power Snatch + Hang Squat Snatch then For Max Reps: 60 sec Row for Cal 60 sec Wall Balls (20/14) 60 sec KBS (53/35) Rest 60 sec 4 Rounds Post your results to the Whiteboard. Be sure to check out the California, East and...

Wednesday 5.20.2015

Workout of the Day 3 sets (not for time): Wt. Sit-up x 12-15 reps DU’s x 40-50 reps then Every 3 minutes, for 12 minutes: 7 Deadlifts (225/155) 5 Burpees 200m Run Post your results to the Whiteboard.

Tuesday 5.19.2015

Workout of the Day EMOM for 9 min: Min 1: 10-15 T2B Min 2: 45 sec Hollow Hold Min 3: 8 DB Bulgarian Split Squats (4 each leg) then 10 min AMRAP: 1 Power Clean (155/115) 1 Front Squat 1 Shoulder-to-Overhead 2 Power Clean 2 Front Squat 2 Shoulder-to-Overhead 3 Power...

Monday 5.18.2015

Workout of the Day EMOM for 8 min: Push Press + Split Jerk then “Jackie” For time: 1000 meter row 50 Thrusters (45 lbs) 30 Pull-ups Post your results to the...