Tuesday 5.17.2016

Workout of the Day 1. Gymnastic Skill Work 10-15 minutes 2. 9 minute AMRAP: 3 Hang Power Snatch (135/95) 6 Overhead Squats 9 Burpee Over Bar 12 Toes-to-Bar 3. Mobility: Standing Straddle, Half Splits, Forward Fold Post your results to the...

Monday 5.16.2016

Workout of the Day 1. Push Press Set 1: 3 reps @ 65% Set 2: 2 reps @ 75% Set 3: 1 reps @ 80% Set 4: 3 reps @ 85% Set 5: 2 reps @ 90% Set 6: 1 rep @ 95% Set 7: 3 reps @ as heavy as possible 2. 12 minutes AMRAP: Teams of 2 – 20 Cal Row or Assault Bike 10 Alt DB...

Friday 5.13.2016

Workout of the Day 1. EMOM for 8 minutes: Even: Alt. DB Reverse Lunges x 12 reps Odd: Strict Dips x 6-8 reps 2. 5 Rounds For Time: 15 Wall Balls (20/14) 10 T2B 5 Burpees 3. Mobility: Accumulate 2 minutes in each position Couch Stretch (left then right) Pigeon Stretch...

Thursday 5.12.2016

Workout of the Day 1. Front Squat Set 1: 3 reps @ 65% Set 2: 2 reps @ 75% Set 3: 1 reps @ 80% Set 4: 3 reps @ 85% Set 5: 2 reps @ 90% Set 6: 1 rep @ 95% Set 7: 3 reps @ as heavy as possible 2. 10 minute AMRAP: 20 HSPU 10 Deadlifts (185/125) 3. Mobility: Archer Pose,...

Wednesday 5.11.2016

Workout of the Day 1. 3 sets (not for time): Thomas Touch x 10-12 reps DU’s x 40 reps “Jackie” For time: 1000 meter row 50 Thrusters (45 lbs) 30 Pull-ups 3. Mobility: Forward Fold, Half Frog, Seated Straddle Post your results to the...