Friday 7.24.2015

Workout of the Day EMOM for 12 minutes: Minute 1: Strict Pull-up x 5-7 reps Minute 2: Hollow Hold x 30-45 sec Minute 3: Seated Press x 6-8 reps @ 70-80% then 8 min AMRAP: 75 DU’s (150 Singles) 5 Squat Cleans (165/115) Post your results to the...

Thursday 7.23.2015

Workout of the Day EMOM for 10 min: Deadlift x 5 Build each set then 5 Rds For Time: Run 200m 6 Overhead Squats (135/95) 10 T2B Post your results to the Whiteboard.

Wednesday 7.22.2015

Workout of the Day Rope Climb Technique or Every 90 sec, for 6 min: Rope Climb x 2 reps then 5 min AMRAP: 10 Shoulder-to-Overhead (115/75) 15 Wall Balls (20/14) Rest 2 minutes 5 min AMRAP: 15 Box Jumps (24/20) 10 Power Snatches Post your results to the...

Monday 7.20.2014

Workout of the Day EMOM for 6 min: Back Squat x 3 reps @ (80-85%) then 4 sets of 3 minute sprints: “Cindy” 5 Pull-ups 10 Push-ups 15 Air Squats Rest 1 min b/w sets. *Pick up where you left off, score is total rds + reps Post your results to the...