Friday, October 24th

Workout of the Day: A. Four sets of: 8 -10 Front-Racked Alternating Reverse Lunges @20X1 Rest 60 seconds Handstand Push-Ups (Max reps) or 3-5 Wall Climbs Rest 60 seconds B. 3 Rounds Minute 1 – Kettlebell Clean and Thrust(er) (53/35) Minute 2 – Med Ball Sit-Ups (20/14) Minute 3 – Box Jumps (24/20) *1 Minute […]


Thursday, October 23rd

Workout of the Day: A. 10 Minutes of Hand Stand Walk Practice B. 4 Sets of:  Bench Press 6-8 Reps @20X0 C. 10 Minute AMRAP 10 Burpee Pull-Ups 10 Kettlebell Swings 100 Meter Med Ball Run (20/24)


Wednesday, October 22nd

Workout of the Day A. E2M – 10 minutes (5 sets): Back Squat Set 1 – 5 reps @55% Set 2 – 5 reps @65% Set 3 – 3 reps @75% Set 4 – 2 reps @85% Set 5 – 2 reps @90% B. 3 sets of: Good Mornings (same # across sets) C. 2 Rounds […]


Tuesday, October 21st

Workout of the Day: A. 4 sets of: 3-5 Push Press (increasing # over each set) Rest 3-5 Pull-ups (*as difficult as possible negatives, strict, weighted, you get the idea) Rest B. For Time: (15 Minute Cap) 10-9-8-7-6-5-4-3-2-1 1-2-3-4-5-6-7-8-9-10 Wall Ball (20/14) Ring Dips *then switch 1-2-3-4-5-6-7-8-9-10 10-9-8-7-6-5-4-3-2-1 Wall Ball (20/14) Ring Dips  


Monday, October 20th

Workout of the Day: A. Snatch Warm Up B. EMOM-16 Minutes Minute 1 – Hang Snatch Minute 2 – Snatch C. 3 Rounds for Time: 12 Toes to Bar 9 Handstand Push-ups 6 Overhead Reverse Lunges (95/65)


Friday, October 17th

Workout of the Day: A. E2M-16 minutes (8 sets): Front Squat + Jerk Sets 1-2 – 70-75% Sets 3-4 – 80-85% Sets 5-6 – 90-95% Sets 7-8 – 95+% B. Every 5 Minutes for 25 Minutes: 500 Meter Row 15 Pull-ups 10 Kettlebell Snatch (53/35)


Thursday, October 16th

Workout of the Day: A. 5 sets of: 3 Overhead Squat *rest :45 1 Minute of skill work – C&D Kip *rest 2 Minutes B. 4 Rounds for Time: 15 Overhead Squats (95/65) 12 Hand Release Push-ups 10 Toes to Bar


Wednesday, October 15th

Workout of the Day: A. E2M-10 minutes (5 sets) of: Deadlift Set 1 – 8 reps @ 50% Set 2 – 6 reps @ 60% Set 3 – 4 reps @ 70% Set 4 – 2 reps @ 80% Set 5 – 2 reps @ 90% B. 5 sets of: 8-10 Ring Dips (ADAP) C. […]


Tuesday, October 14th

Workout of the Day: A. Every 90 seconds for 15 minutes: Power Clean & Jerk – 3 reps B. Skill Work: Rope Climbs C. Against a 12-minute running clock @0:00 50 Wall Ball Shots (20/14) 5 Rope Climbs @4:00 40 Wall Ball Shots (20/14) 4 Rope Climbs @8:00 30 Wall Ball Shots (20/12) 3 Rope […]