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Workouts of the day.

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 […]

Week of 7.9.18

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  Mon 3 rounds for time of: 20 deadlifts 225/155 row 1,000 meters cash out w/50 bicep curls 95/65 Tue Gunny For time: 1-mile weighted run 50 push-ups 50 sit-ups 1-mile weighted run 50 push-ups 50 sit-ups 1-mile weighted run Wear a weight vest, body armor, loaded pack or whatever is needed to load yourself […]

Week of 7.2.18

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  Mon  20 Min Amrap 10 box overs w/kb 2×54/35 15 wall balls 30/20 400 mt run Cash out w/tabata jumping lunges w 15/10 lb plate Tue  4 RFT 7 strict pull ups 15 GHDs 30 hand release push ups Cash out w/tabata deadlifts 225/155 and hspu WED- The Box will be CLOSED for the 4th of […]

Week of 6.25.18

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  Mon 3 rounds for time of: 25 Squats 185/115 Bike, run or row 1,000 meters  Cash out w/100 hrpu Tue For time: 2 rope climbs 2 farmers carry jog w/kb, (wall to fence) 53/35 16 deadlifts 225/155 2 rope climbs 2 farmers carry jog w/kb, (wall to fence) 53/35 12 deadlifts 225/155 2 rope climbs 2 farmers carry jog […]