Wednesday 9.23.2015

Workout of the Day 3 sets: Alt. FR Lunge x 6-8 reps HS Walk/Freestanding Practice (1-2 minutes) *Rest 30-45 sec b/w movements then “The Ghost” 6 rounds of: 1 minute of rowing (for calories) 1 minute of burpees 1 minute of double-unders 1 minute rest Try...

Tuesday 9.22.2015

Workout of the Day EMOM for 6 minutes: Power Snatch + OHS Build each set then 14 min AMRAP: 15 Box Jumps (24/20) 10 HSPU Run 400m Post your results to the...

Monday 9.21.2015

Workout of the Day EMOM for 8 minutes: Even: Back Squat x 3 reps Odd: Strict Pull-up x 6-8 reps then 10 min AMRAP: 5 Thrusters (95/65) 5 C2B Pull-ups 10 Thrusters 10 C2B 15 Thrusters 15 C2B *Continue to add 5 reps Post your results to the...

Friday 9.18.2015

Workout of the Day EMOM for 8 minutes: Power Clean + Push Jerk Build each set then 2 Rounds For Time: Row 500m 20 HR Push-ups 30 KB Swings (53/35) Run 400m Post your results to the Whiteboard.

Thursday 9.17.2015

Workout of the Day Deadlift 5 x 2 (Build to “heavy” double) Rest 2 minutes between sets then 6 minute AMRAP: 8 Bar-Facing Burpees 12 Clean and Jerk (135/95) 16 Back Squats Rest 3 minutes, then repeat Post your results to the...