Monday, April 11 2016
Complete Work in the time limit, rest in remaining time: 0-5:00 100 AB Mat Sit-ups 5-10:00 80 WallBalls (20/14) 10-15:00 60 Box Overs (24/20) 15-20:00 ... Read More
Saturday, April 9 2016
A. OT5:00 for 4 Rounds: 400 Meter Run 15 Front Squat (135/95) 10 STOH *Rest in any time remaining B. 5:00 AMRAP 10 Banded Forward... Read More
Friday, April 8 2016
A. 3 x 5:00 AMRAP w/ 3:00 REST 7 KBSDLHP (HAP) 5 Push Ups (chest to deck) 7 KB Swing (american) 5 Push Ups (chest... Read More
Thursday, April 7 2016
A. 6:00 EMOM – 3 HPC (increasing) B. For time: 1 Round: 30 HPC (115/75) + 15 Ring Dip + 3 Rope Climb 2 Rounds: ... Read More
Wednesday, April 6 2016
A. DB Bench Press 5 – 5 – 5 – 5 – 5 B. With a Partner (One work/one rest): 8 Rounds (Each, can give... Read More
Tuesday, April 5 2016
5 Rounds – :40 Work/:20 REST OH Weighted Lunge Steps Farmer Carry Double Unders Front Rack Hold (face back clock +/- vary weights on PU... Read More
Monday, April 4 2016
A. HS Walk& C2B Practice B. For time 500 * 400 * 300 * 200 * 100 Meter Row *in between each Row: 30′ HS... Read More
Saturday, April 2 2016
A. 0:00 – 5:00: 1000 M Row or 800 M Run for Time (rest in time left) B. 5:00 – completition: Race to 100 STOH... Read More
Friday, April 1 2016
A. Work up to heavy Clean (squat or power) for day B. 5 Rounds For Time: 10 Power Cleans (M:155/135/115, W:105/95/75) 5 Strict Pull-ups *at... Read More
Thursday, March 31 2016
2 Rounds for Max Reps 2:00 Kettlebell Swings (24/16 – Russian) 1:00 REST 2:00 Max Ring Dips 1:00 REST 2:00... Read More