Monday, July 28th

Workout of the Day A. 15 minutes to build to today’s heaviest 3 Rep Deadlift B. For time: 15 Deadlifts (@ 75% of part A) 30 Hand-Release Push-Ups 800 Meter Run 10 Deadlifts 20 Hand-Release Push-Ups 400 Meter Run 5 Deadlifts 10 Hand-Release Push-Ups x 10 reps 200 Meter Run


Thursday, July 24th

Workout of the Day: A1. 4 Building sets x 4 Reps of: Overhead Squats A2. 8-10 Candlesticks or med ball tucks B. “Fight Gone Bad” style 3 Rounds (1 minute per station with 1 minute rest after each round): Power Snatch (75/53) Row for calories Sumo deadlift high-pull (75/53) Jumping lunges Push-press (75/53)


Wednesday, July 23rd

Workout of the Day: A. Every 2 minutes for 12 minutes (6 sets): 2 position clean: high hang + below the knee (not from the ground) B. 3 sets of: 1.1.1 Jerk from behind the neck 10 seconds rest between reps (Pause for 3-4 seconds in the split jerk position before recovering) C. 6 minute […]


Tuesday, July 22nd

Workout of the Day: A1. Bench Press: 4 building sets 5 reps @20X1 A2. Skill Work: 1 Minute working on Pull-Ups or Muscle-Ups B. Five sets for time: 10 Single-Arm KB Snatch + 2 Lunge Steps (w/KB Overhead) 15 Pull-Ups 60 Double Unders (or 180 singles) Rest 4 minutes between sets


Monday, July 21st

Workout of the Day A. Skill Building: Rowing Technique / Speed Start B. With a continuous running clock, perform the following: 0:00 – 1000 Meter Row 5:00 – 50 Burpees 10:00 – 30 Toes to bar 15:00 – 50 Wall Ball 20:00 – 30 Box Jump Overs 25:00 – 800 Meter Run


Thursday, July 16th

Workout of the Day: A. 6 Minute AMRAP 5 OHS (95/63) rx+(115/83) 10 Toes to bar *rest 4 minutes B. 6 Minute AMRAP 10 Ring Rows rx+ 4 Muscle Ups 20 Air Squats rx+ 10 Alt Pistols *Rest 4 minutes C. 6 Minute AMRAP 5 Deadlifts (185/133) rx+(225/153) 10 Box Jumps (24/20) rx+(30/24) *Rest 4 minutes D. 6 Minute AMRAP […]


Wednesday, July 16th

Workout of the Day: A. 15 minutes to build to today’s heaviest Clean n Jerk B. For Time 21 Power Cleans (135/93)/(155/103) 9 Push Ups/Ring Dips/or HSPUs 15 Cleans (115/73)/(135/93) 15 Push Ups/Ring Dips/or HSPUs 9 Hang Cleans (95/63)/(115/73) 21 Push Ups/Ring Dips/or HSPUs


Tuesday, July 15th

Workout of the Day: A. EMOM for 12 minutes Minute 1: Strict toes to bar/ knees to elbow Minute 2: Handstand hold (45 seconds) Minute 3: unbroken doubles (40-50) singles (100) B. For Time: 5 minute AMRAP 10 Pull Ups 10 Burpees rest 2 minutes 10 KB Swings (53/35) 100m run


Monday, July 14th

Workout of the Day A. E2MOM for 12 minutes (6 sets) high hang snatch + snatch @75-80% of 1rm B. E2MOM for 10 minutes (5 sets) 4 back squats C. 12 minute AMRAP 15 Wall Ball (20/14) 20 Jumping Alternating Lunges 25 Sit Ups


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Friday, July 11

Workout of the Day: A) Bench Mark Hint: L**** Note: Hydrate!!