Tuesday 05.07.19

Filthy 50 50 Box Jumps (24″/20″) 50 Jumping Pull-Ups 50 Kettlebell Swings (35/25 lbs) 50 Walking Lunges 50 Knees to Elbows 50 Push Presses (45/35 lbs) 50 Hip Extensions 50 Wall Balls (20/14) 50 Burpees 50...
Monday 05.06.19

Monday 05.06.19

1 Rep Max Thruster “Marvin The Martian” Open 3 Rounds for Time 10 Thrusters (95/65) 10 Ring Muscle Ups 400 M Run Performance 3 Rounds for Time 10 Thrusters (95/65) 10 Pull Ups 10 Dips 400 M Run Fitness 3 Rounds for Time 10 Thrusters (83/45) 10 Pull Ups 10...
Saturday 05.04.19

Saturday 05.04.19

“Brown Bear” Teams of 2 Complete: 200 Wall Balls (20/14 lbs) 200 AbMat Sit Ups Every 3 Minutes stop and each partner complete: 1 Wall Climb & 20 total Walking Lunges (10/leg) *One partner works at a time. Split the reps however desired. You do not...
Friday 05.03.19

Friday 05.03.19

Deadlift Every 2 Minutes for 16 minutes (8 sets) Set 1: 5 reps @ 70% Set 2: 4 reps @ 75% Set 3: 3 reps @ 80% Set 4: 2 reps @ 85 Set 5: 1 rep @ 90% Set 6-8: 2-3 reps @ 90% “I Don’t Know Why” 5 Rounds In 2 minutes Row 300/250 Meters WIth remaining time...
Thursday 05.02.19

Thursday 05.02.19

“Tropicana Punch” Open/Performace 30-20-10 Power Snatches (75/55) 2X Double Unders (60-40-20) Lateral Over Bar Burpees Goal Day EMOTM 10 Pick a goal/skill to work on FItness 30-20-10 Power Snatches (45/33) 2X Single Unders (60-40-20) Lateral Over Bar...
Wednesday 05.01.19

Wednesday 05.01.19

“Its Me” Open Minute 0-10 With a Partner Switching anytime: ‘Heavy Grace’ 30 Clean and jerks (225/135) Minute 10-25 With a partner Switching after full rounds 10/7 Calorie Row 10 Pistols *If you compelte 20 total rounds (10 each) stop. Performance Minute...
Tuesday 04.30.19

Tuesday 04.30.19

“Sounds of Freedom” Open AMRAP 8 5 Strict Handstand Push-Ups 10 Wall Balls (20/14 lbs) 200 Meter Run Rest 4 minutes AMRAP 8 40 Double-Unders 20/15 Hand-Release Push-Ups 10 Pull-Ups Performance AMRAP 8 5 Handstand Push-Ups 10 Wall Balls (20/14 lbs) 200...
Monday 04.29.19

Monday 04.29.19

Find your 3 Rep Max Overhead Squat “DABI” Open and Performance 3 RFT 8 Barbell Front Rack Reverse Lunges per leg 95/65 8 Strict Knees to Elbows 14 KBS 70/53 Fitness 8 Barbell Front Rack Reverse Lunges per leg 95/65 8 Strict Knees to Elbows 14 KBS...
Saturday 04.27.19

Saturday 04.27.19

“Not A Love Song” 30 Minute Time Cap 1 Mile Run 100 Front Squats (95/65) 100 Burpees 1K Row
Friday 04.26.19

Friday 04.26.19

“Fun Hog” Open/ Perfromance 3 Rounds: 15 Dumbbell Step Ups (50/35) 24/20 15 Pull Ups Rest 5 Minutes 3 Rounds 15 Push Ups 9 Dumbbell Push Jerks (50/35) Fitness 3 Rounds: 15 Dumbbell Step Ups (35/20) all at 20″ 15 Ring Rows Rest 5 Minutes 3 Rounds 15...