Workout Of The Day

  • Monday 11/20/17

    A) Back Squat building to 90% of 1RM

    Then 5x3 at 80% of 1RM

    B) For time with running clock

    3 rounds

    10 Power Clean (155/105)

    10 Pull-Ups


    Then complete 5 minutes total of plank


    Then 22-16-10

    Deadlift (155/105)

    Uneven Push-Ups (one hand on 45/35 plate, alternating)


  • Sunday 11/19/17

    3RFT

    :30 - 1:00 - 2:00 minute Plank

    21-15-9 Box Jumps (24/20)

    15-9-21 T2B

    9-21-15 Air Squats

    400m - 200m - 100m run

  • Saturday 11/18/17

    For Time with a Partner

    40 Power Cleans (155/105)

    50 Dips

    50 Pull-Ups

    75 Wall Balls (20/14)

    200 DU's

    75 Wall Balls (20/14)

    50 Burpees

    50 Box Jump Overs (24/20)

    40 Push Jerks (155/105)

  • Friday 11/17/17

    A) Back Squat 5x3 at 70% of 1RM

    B) 5 RFT

    5 HSPU

    6 Front Squats (165/105)

    7 T2B

    8 Russian KBS (70/53)

    9 Box Jumps (24/20)

    20 DU's

  • Thursday 11/16/17

    A) Turkish Get-up 3x5 each side

    B) Modified Cindy

    10 Round for Time

    1-2-3-4-5-6-7-8-9-10

    Clean & Jerk (155/105)

    5 Pull-Ups

    10 Push-Ups

    15 Air Squats

  • Wednesday 11/15/17

    A) Deadlift: 3x3 @ 90% of 1RM

    B) For Time

    21-15-9

    Deadlifts (225/155)

    HSPU

    2 Rope Climbs

  • Tuesday 11/14/17

    A) Snatch: Find 1 RM

    B) AMRAP 15 with 20 C2B/T2B E3M

    10 OHS (95/65)

    5 Evil Wheels

    10 Power Snatch

    20 Sit-ups



  • Monday 11/13/17

    A) Bent over rows: 3x15

    B) DB Press: 2x10

    C) For Time

    3 Rounds

    15 Wall Balls (20/14)

    5 Burpees

    30 Double Unders

    3 Rounds

    10 push Press (95/65)

    5 Burpee over Bar

    20 Double Unders

    3 Rounds 

    5 Clean & Jerks (135/95)

    5 Bar Facing Burpees

    10 Double Unders

  • Friday 11/4/17

    "Andy"

    For Time

    25 Thrusters (115/85)

    50 Box Jumps (24/20)

    75 Deadlifts (115/85)

    1.5 mile run

    75 Deadlifts (115/85)

    50 Box Jumps (24/20)

    25 Thrusters (115/85)

  • Thursday 10/2/17

    A) Back Squat: 2-4-6-2-4-6-2-4-6 @ 70% of 1RM

    B) AMRAP 6

    2 Ring MUs

    15 Hang Cleans (135/95)

    50 Air Squats

    Rest 3 mins and repeat

  • Wednesday 11/1/17

    A) Push Jerk: 2x5 @ 60% of 1RM then 2x5 @ 65% of 1RM

    B) "Shred It"

    For Time

    80 Double Unders

    80 Air Squats

    800m Run

    400m Sand Bag Run (50/35)

    40 KBS (70/53)

    30/20 Calorie Bike

  • Tuesday 10/31/17

    "Four Spooktacular Girls"

    (Angie, Isabel, Karen Grace)

    For Time (w/a Partner)

    100 Pull-ups

    30 Snatches (135/95)

    100 Push-ups

    150 Wall Balls (20/14)

    10 Sit-ups

    30 Clean & Jerks

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