Thurs, Jan 4 2018
4 Rounds 15 CTB Pull Ups 30 Wall Ball 45 Double Unders
Wed, Jan 3 2018
5-3-1+ Back Squat 5-3-1+ Bench Press 5-3-1+ Deadlift (*75%of90 – 85%of90 – 95%of90)
Tues, Jan 2 2018
Teams of 3 3K Row (Switch every 200m.) *10 Burpees after each row 120 TTB’s (split between 3, 1 person working at a time) 3K... Read More
Monday, Jan 1 2018
Zack 5 Rounds 2 Muscle Ups 21 P. Cleans (95,65) 29 Air Squats
Sat, Dec 30 2017
Teams of 3 600m Run 100 Wall Balls (20/14) 6 Rope Climbs 600m Run 100 Wall Balls 6 Rope Climbs 600m Run 100 Wall Balls... Read More
Friday, Dec 29 2017
AMRAP 10 Ascending ladder 2-4-6-8… Box Jump Overs DB Snatch (50,35) AMRAP 10 Ascending ladder 2-4-6-8… Cal Row Burpees Over the Erg
Thurs, Dec 28 2017
Work up to a heavy squat snatch 15 Power Cleans (155, 105) 800 m. Run 15 Squat Snatch 800 m. Run 15 Power Cleans
Wed, Dec 27 2017
3-3-3+ Back Squat 3-3-3+ Bench Press 3-3-3+ Deadlift (*70%of90 – 80%of90 – 90%of90)
Tues, Dec 26 2017
With a partner Take turns picking cards until the deck is complete Deck of cards Jokers (25 m. Prowler Push) Hearts – Burpees Diamonds –... Read More
Friday, Dec 22 2017
12 DAYS OF CHRISTMAS 1 Wall Walk 2 Ring Dip (MU to ring dip) 3 STOH (95/65) 4 Pull-up (C2B) 5 Slam Ball (30/20) 6... Read More