Workout Of the Day

Saturday, January 6, 2018

For time:
100 Double unders
30 Deadlift (155#/105#)
100 Double unders
30 Hang power cleans (155#/105#)
100 Double unders
30 Push jerk (155#/105#)

♦ compare to 9/2/17 ♦

Friday, January 5, 2018

Rest / Make-up / Mobility

All evening classes are cancelled tonight.

Thursday, January 4, 2018

4 Rounds for time of:
20 Alternating one arm KB swings (53#/35#)
20 Front rack lunges (53#/35#)
20 Alternating one arm KB swings (53#/35#)
20 Front rack lunges (53#/35#)
20 Box jumps (24″/20″)
Rest 3 minutes

Wednesday, January 3, 2018

Strength
Back squat
 
Conditioning
As many burpees as possible in 10 minutes.
Every minute on the minute perform 2 muscle ups

Tuesday, January 2, 2018

Conditioning
Row 2K
 
Strength / Skill
Hang snatch

Congratulations Dan and Kristinal!

Monday, January 1, 2018

Rest

Sunday, December 31, 2017

10 Rounds for time of:
6 Shoulder press (95#/65#)
12 Push ups
24 Double unders

Saturday, December 30, 2017

0:00 – 5:00 –
75 Calorie assault bike
5:00 – 10:00 –
75 Wall ball (20#/14#)
10:00 – 15:00 –
75 Toes to bar
15:00 – 20:00 –
75 Calorie assault bike

Friday, December 29, 2017

Rest / Make-up / Mobility

Thursday, December 28, 2017

Strength
Push jerk
 
Conditioning
3 Rounds of:
500m Row
12 Deadlift (BW)
21 Over the bar burpees