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Workouts of the day.

Chief’sss

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  Chief H – Tue For time: 1000 mt row 15 ghds 800 mt row 20 ghds 600 mt row 25 ghds 400 mt row 30 ghds 200 mt row Chief B – Wed 10 RFT 4 Thrusters 135/95 2 Bar facing burpees (add 2 burpees e/rd) 1 Minute Break Each rd must be done unbroken […]

Week of 10.22.18

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  Mon 4 rounds for time of: 10 deadlifts 315/185 20 boxjumps 24/20 10 wallballs 30/20 400 mt run Tue For time: 1000 mt row 25 ghds 800 mt row 25 ghds 600 mt row 25 ghds 400 mt row 25 ghds 200 mt row Wed   10-9-…2-1 of burpee over bar ring dips ¾-body-weight h […]

Week of 10.15.18

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  10.15.18 For time: 60 push-ups 50 dips 40 handstand push-ups 30 bench presses, 155 20 jerks, 155 lb. 10 push presses, 155 lb. 10.16.18   20 Min AMRAP 15 pull ups 30-calorie row/bike Cash out with 30 unbroken Back Squats 155/105 10.17.18 5 rounds for time of: 25 KBS 62/45 25 GHD sit-ups 25 back […]

Week of 10.1.18

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  Mon   For time: 5 rope climbs 75 thrusters, 75/55 lb. 50 dips 5 rope climbs 50 oh squats, 75/55 lb. 75 ghds 5 rope climbs, Tue  4 RFT 400 mt run 20 box jumps 10 tire flips Wed 11 Min AMRAP 3 power cleans 185/115 5 bx jumps Fri  Murph (no partitioning) 1 mile […]

Week of 9.24.18

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  Mon 135/95 15 Min EMoM 3 Sq Cleans 1 Box Jump Burpee (+1 each min) Tue 3 RFT 800 Mt Run 20 T2B 20 Pull Ups Wed 225/155 10, 9, 8…1 DL 1, 2, 3…10 HSPUs 200 Mt run on Even DL Rds Fri 95/65 30 Power Cleans 40 Front Squats 50 Cal Row/Bike […]

Week of 9.10.18

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    Wed  80 Wallballs 20/14 400 Mt run 60 Cal row/bike 300 Mt run 40 Ball-ov-sh 150/100 200 Mt run Fri  5RFT 10 Fr Squats 185/115 20 Push ups 5 HSPUs 20 GHDs 10 Back Sqs same bar

Week of 9.4.18

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  Tue 3 rounds for time of: 10 deadlifts 315/185 20 boxjumps 24/20 30 hrpus 400 mt run Wed For time: 1000 mt row 25 ghds 800 mt row 25 ghds 600 mt row 25 ghds 400 mt row 25 ghds 200 mt row Thur 10-9-…2-1 of burpee over bar ring dips ¾-body-weight h clean […]

Week of 8.20.18

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  Mon 20th Hang from a pull-up bar for 6 minutes(total) Each time you drop from the bar, perform: 800-mt run 30 HRPUs Tue 21st Back Squats 5×5 (progressive) Deadlift 5×3 (progressive)- then For time: 20 burpees 200-meter farmers carry, 53/44-lb. kb 30 burpees 200-meter farmers carry, 53/44-lb. kb 20 burpees Cash out with 30 […]

Week of 8.6.18

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  8.6 For time: 400 mt run 60 push-ups 400 mt run 40 ring dips 400 mt run 20 strict handstand push-ups 400 mt run cash out w/30 body weight deadlifts 8.7  20 min AMRAP 10 strict pull ups 30-calorie row/bike cash out with 30 body weight back squats  8.8 4 rounds for time of: […]

Week of 7.30.18

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  Mon 3 rounds for time of: 10 deadlifts 315/185 20 boxjumps 24/20 30 hrpus 400 mt run cash out w/100 bicep curls 65/35 Tue For time: 1000 mt row 25 ghds 800 mt row 25 ghds 600 mt row 25 ghds 400 mt row 25 ghds 200 mt row Wed 10-9-…2-1 of burpee over […]