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Workouts of the day.

Week of 11.13.17

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  Mon  13th For time: 5RFT 15 Thrusters 95/65 400 Mt run 5 Rope climbs Tue 14th 30-20-30-20 Ghds Push-ups Box Jumps Wed 15th 20 Min AMRAP 10 Deadlifts 225/155 5 Squat Cleans 10 HSPU Fri 17th Viola 20 AMRAP Run 400 meters 11 pow- snatches, 95/65 17 pull-ups 13 power cleans, 95 lb.

Week of 11.6.17

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  Mon 6th 3-3-3-3-3 Back Squats @75/85% 12 Min AMRAP 10 Wallballs 20/14 5 Clapping Push-ups (chest to ground) Tue 7th 5 rounds for time of: 30-cal. row 30 GHD sit-ups Wed 8th For time: 400-meter run 100-meter farmers carry, 70-lb. dumbbells 800-meter run 100-meter farmers carry, 70-lb. dumbbells 400-meter run Fri 10th EMoM for […]

Week of 10.30.17

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  10.30.17 For time: 60 Push-ups 50 Dips 40 Handstand push-ups 30 Bench presses, 155 20 jerks, 155 lb. 10 Push presses, 155 lb. 10.31.17 95/65 20 Min AMRAP 15 Pull ups 30-Calorie row/bike Cash out with 30 unbroken Back Squats 155/105 11.01.17 5 rounds for time of: 25 KBS 62/45 25 GHD sit-ups 25 […]

Week of 10.23.17

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  Mon 10.23.17 12 Min Amrap 50 Mt kb farmers carry 53/35 200 Mt Sprint Cash out w/50 kb thrusters Tue 10.24.17 4 RFT 10 Strict pull ups 15 Knees2Elbow 20 Hand release Push ups Cash out w 800 mt run for time. Wed 8.23.17 225/155 30 Min E3mom 5 Back squats 225/155 5 Deadlifts […]

Week of 10.16.17

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  Mon 16th 9-15-21 Bar facing burpees Thrusters 95/65 T2B Tue 17th 4 RFT 400 mt run 10 Deadlifts (@75%1RM) 30 Push ups Wed 18th 30-20-10-5 Wall balls 30/20 GHDs Cal row Fri 20th 8RFT 6 Front Squats 135/95 5 Strict pull ups 4 C&J 135/95 3 Snatch Grip High Pulls from ground 135/95

Week of 10.10.17

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  Tue 10th 5 RFT: 20 Wall balls 20/14 20 SDHP 75/55 20 Box jumps 20 Push presses 75/55 Row 20 cal Rest 1 minute Wed 11th For Time: 135/95 10, 9,..1 pwr snatches 1, 2..10 OH Squats 200 Mt run on Even PS Rds Cash out with 100 GHDs Fri 13th 20-15-10-15-20 Hand rel push […]

Week of 10.2.17

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  Mon 2nd 4RFT 30 Push ups 20 GHDs 10 Pull-ups 400 Meter run Tue 3rd 10 RFT 3 Bar-to-OH 185/115 3 Rope climbs 3 x10 Mt walking lunge w/2 kbs 44/30 Wed 4th 80 Wallballs 20/14 400 Mt run 60 Cal row/bike 300 Mt run 40 Ball-ov-sh 150/100 200 Mt run Fri 6th 5RFT […]

Week of 9.25.17

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  Mon 25th 20 AMRAP 3 power cleans 185/115 9 wallballs 30/20 400 mt run 3 min break 150 push ups Tue 26th With a partner, complete as many rounds as possible in 26 minutes of: 3 rope climbs each 6 deadlifts, 315/225 9 synchronized bar-facing strict burpees Wed 27th 3 RFT 33 RKB Swings […]

Week of 9.18.17

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  Mon 18th Tabata push ups, 2 min break then: 7 RFT 7 thrusters 135/95 7 deadlifts 135/95 7 burpees over bar Tue 19th 4RFT 10 Strict pull ups 400 mt run 20 ghds Wed 20th For tIme: 50 oh squats 95/65 50 ring push ups 50 wallballs 20/10 50 cal row Fri 22nd For […]

Week of the 9.11.17

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Update – REST day this week is Wednesday the 13th of SEP 17. Mon  11th 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 12th 4 RFT 400 mt run 20 box jumps 10 tire flips Thur 14th 11 […]