Tuesday, September 30th

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. E2M-6 Minutes (3 sets): 10 Back Squats @ […]


Monday, September 29th – BodyFX @ 7:30PM (Abs and Thighs)

WU: 20 Frogies 20 Mountain climbers 50 PVC Side Step Stretch: 6 C Curve 6 Boot Straps Chair Stretch A. 3 Rounds for Time 30 Side ankle touch 30 Ball Toe Touches 30 Triangle Kicks B. AMRAP 15 10 Right Leg Forward and Back Lunge 10 Right Leg Forward and Back Lunge 10 KB Curtsy 10 Jump Squat Touch Ground Burpee EC: 50 Side Crunches


Monday, September 29th

Workout of the Day A. RX E2M-14 Minutes Snatch Balance + 3 Overhead Squats Comp. Every 30 seconds-15 minutes (10 sets of each) 0-:30. 1 Drop Snatch :30-1:00 1 High Hang Snatch 1:00-1:30 1 Snatch B. E2M-12 Minutes 6 sets) of: 5 Strict Press C. “DeHart” 4 Minute AMRAP 1 Power Clean (195/135) 1 Thruster […]


Thursday, September 25th

Workout of the Day: A. Double Under Technique B. 3 Attempts for max double unders or singles B. For Time: 400m Run 15 Deadlifts (185/133) 15 Box Jumps (24/20) 200m Run 10 Deadlifts (185/133) 10 Box Jumps (24/20) 100m Run 5 Deadlifts (185/133) 5 Box Jumps (24/20)


Wednesday, September 24th

Workout of the Day A. 3 sets of: 3 Jerk Balance B. Every 1:30 for 9 minutes (6 sets): 2 Split Jerk C. 5 Rounds for max reps: 3 Minutes of -500 Meter Row -Max reps of one of the following: Hand Release Push-ups/ Ring Push-ups/ Handstand Push-ups/ or Strict Handstand Push-ups *3 minutes rest […]


Tuesday, September 23rd

Workout of the Day A. 4 Sets 6 Front Squat @41X1 (Looking to start 1st set around 70% and build from there) B. 9-7-5-3 RX Push Press (115/73) Burpees over the bar *Rest until the clock hits 10 minutes then: 3 rounds 20 Wall Ball 10 Pull-Ups (18 minute cap) Comp. 9-7-5-3 Push Press (155/113) […]


Monday, September 22nd – BodyFX @ 7:30PM

Warm Up: 3 Mins Single Unders Wall Ups Hold Stretch: Wall Lunge Reverse Downward Dog Superman A. AMRAP 10 10 Burpees 30 Single Unders B. AMRAP 10 15 Sumo KB Deadlift 10 Goblet Squats 5 Push Ups C. 3 Sets 5 Pistols 5 Wall Ups 3 Bear Crawls


Monday, September 22nd

Workout of the Day A. Snatch Technique + Warm-Up for Part B. B. E2M-16 Minutes (8 sets) High Hang Snatch + Snatch with no foot movement @65-75% of 1 rep max snatch C. AMRAP-12 Minutes RX 3 Power Snatches (95/63) 6 Reverse Kettlebell Lunges (35/26) 9 Ring Dips Comp. 3 Power Snatches (155/105 lbs) 6 […]


Thursday, September 18th

Workout of the Day A. 3 Sets of: 8 Bulgarian Split Squat @30X1 -rest 1 minute 30 Second AMRAP Ring Push-Ups -rest 1 minute B. 10 Minute AMRAP 400m Wall Ball Run (20/14) 15 Wall Ball 20 Med Ball Cleans 30 Lateral Jumps over ball 20 Med Ball Russian Twists 15 Wall Ball


Wednesday, September 17 – BodyFX at 7:30 PM

WU: 200m Mark – Side Run 400m Mark – Side run 800m Mark – Backwards Run 400m Mark – Gallop 200 Mark – Gallop Sprint to Finish   Stretch: 10 Boot Straps 10 Long Legs 5 Over Head   A. 4 Rounds 15 Walking Lunges 200 m Row 15 Push-Ups   B. 21-15-9 Box Jump […]