Monday, November 16 2015
A. Back Squat 3-3-3-3-3 (increasing) B. For time (complete in any order/scheme) 100 WallBalls (20/14) 100 KB Swings (24/16 – American) 100 Ab Mat Sit-ups
Saturday, November 14 2015
Partner “Weston” – 6 Rounds for time Row 1000 meters 200 meter Farmer carry, 45 pound dumbbells 45 pound dumbbell Waiter walk, 50 meters, Right... Read More
Friday, November 13 2015
10 Hero’s…Hero Mash-up
Thursday, November 12 2015
A. 8:00 EMOM – 3 Close Grip Bench B. “JT” 21-15-9 Handstand push-ups Ring dips Push-ups C. 1000 Meter Row
Wednesday, November 11 2015
A. Work up to Heavy OHS for day (from Ground) * after each attempt = 3 Strict Pull-ups B. “Josh” 95 pound Overhead squat, 21... Read More
Tuesday, November 10 2015
A. 8:00 EMOM – Snatch Pull + Power Snatch+ Snatch B. “Randy” 75 Power Snatch for time (75/55) C. 3 Rounds NFT: 1:00 Plank +... Read More
Monday, November 9 2015
HERO WEEK – Thanks to all who have served our Country! We will be completing Hero Workouts all week in your honor…. “Wood” –... Read More
Saturday, November 7 2015
A. Muscle Up Skills B. 7 Rounds- 2:00 WORK / 2:00 REST: 4 Muscle Ups (mod MU on low rings) 100 Meter Shuttle (use the... Read More
Friday, November 6 2015
A. Weighted Pull-ups 3 – 3 – 3 – 3 – 3 (mod=strict/band strict) B. 4 Rounds For Max Reps: 1:00 DB Push Press 1:00... Read More
Thursday, November 5 2015
A. Sumo Deadlift 3 – 3 – 3 – 3 – 3 (work technique/stay vertical) B. Increasing Ladder – 14:00 1 – 2 – 3... Read More