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July 25, 2016

A. Four sets of: Push Press x 3-5 reps Rest 90 seconds Weighted Supinated-Grip Pull-Ups x 3-5 reps @ 2110 Rest 90 seconds B. For time: 10 Wall Balls 1 Ring Dip 9 Wall Balls 2 Ring Dips 8 Wall Balls 3 Ring Dips … 1 Wall Ball 10 Ring Dips

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July 22, 2016

A. Every 3 minutes, for 24 minutes (8 sets) of: 3-Position Snatch (high hang, mid-thigh, then floor) Build in load over the course of the 8 sets, emphasizing good speed and mechanics. B. In teams of two, alternating complete rounds, perform as many rounds and reps as possible in 8 minutes of: 8 Deadlifts 225/155 8 Burpee Box ...

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July 21, 2016

A. Five sets of: Dumbbell Shoulder Press x 4-6 reps @ 2011 Rest 60-90 seconds Farmer’s Carry x 100 Meters Rest 60-90 seconds B. Complete as many rounds and reps as possible in 4 minutes of: Max reps BurpeesRest 4 minutes, and then . . . Complete as many rounds and reps as possible in 4 minutes of: 15 Kettlebell ...

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July 20, 2016

"Daniel"For time: 50 Pull-ups 400 meter run 95 pound Thruster, 21 reps 800 meter run 95 pound Thruster, 21 reps 400 meter run 50 Pull-upsWith heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006. To Daniel's family and friends, we express ...

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July 19, 2016

A. Take 10 minutes to build to a heavy-ish Front Squat, and then… Every 3 minutes, for 15 minutes (5 sets) of: Front Squat x 3-5 reps @ 30X1 B. Every minute, on the minute, for 15 minutes (5 sets each): Minute 1 – 10 Ring Dips Minute 2 – 10 Toes to Bar Minute 3 – 15 ...

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July 18, 2016

A. Take 20 minutes to build to today’s heavy Jerk   B. In teams of two, with partners alternating complete rounds, complete 7 rounds each of: 3 Power Cleans 135/95 6 Shoulder to Overhead 135/95 9 Push-Ups

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July 15, 2016

A.Take 15 to 20 mins and build to today's 1RM Clean & JerkB.For Time:400m Run20 Ground to Overhead 135/95400m Run15 Ground to Overhead 155/105400m Run10 Ground to Overhead 185/125400m Run5 Ground to Overhead 205/135

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July 14, 2016

A. Six sets of: Back Squat Set 1 – 3 reps @ 75-80% Set 2 – 2 reps @ 80-85% Set 3 – 1 rep @ 85-90% Set 4 – 3 reps @ 80-85% Set 5 – 2 reps @ 85-90% Set 6 – 1 rep @ 90-95% Rest 3-4 minutes between sets B. Complete as many rounds and reps as ...

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July 13, 2016

A. Take 15-20 minutes to build to today’s heavy JerkB.Against a 2-minute running clock, complete: Row 300 Meters Max Reps Push Press 115/75Rest 2 minutes between sets, and complete a total of four sets. 

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July 12, 2016

A. Against a 4-minute running clock, perform the following for max reps: Run 600 Meters Push-Ups x Max Reps Rest exactly 4 minutes, and then . . . B. Complete as many rounds and reps as possible in 4 Minutes of: 10 Box Jumps 24″/20″ 10 Pull-Ups Rest exactly 4 minutes, and then . . . C. Complete as many rounds ...

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