Work Out of the Day

05 Aug
0

Tabata Russian Twists,score is lowest reps performed in any of the rounds Push Jerk 2-2-2-2-2 Work up to a heavy double for the day For time: Rx Plus try Legless 21 Thrusters 65/95 3 rope climbs 15 Thrusters 2 rope climbs 9 Thrusters 1 rope climb

04 Aug
0

EMOM 10 minutes 1st minute 10 wall balls 2nd minute 10- 15 Burpees Full Snatch 1-1-1-1-1 Work up to a heavy single for the day AMRAP 15 Minutes 5 Box jumps 10 toes to bar 400 meter run

03 Aug
0

Tabata hand stand hold, free standing or against the wall. Squat Clean 3-3-3-3-3 Work up a heavy triple for the day AMRAP IN 10 minutes 20 calorie 3 HSPU

02 Aug
0

Tabata Pistols or pistol subs, Score is lowest round, try pistol decension from the box it is a great way to develop full range of motion OHS 5-5-5-5-5 Work on getting a good lockout overhead and depth with the OHS For time: 21-15-9 Push ups Kettlebell swings 44/70 AB mat sit ups

01 Aug
0

Bring Sally Up with Air Squats EMOM 15 Minutes 1 Paused Back squat at 80-85% 3 seconds AMRAP 7 Minutes 10 Power Snatch 75/55 Rx 3 Bar Muscle ups Sub 5 pull ups and 5 push ups

29 Jul
0

EMOM 10 minutes First minute 1-2 rope climbs Second minute 3 DL’s at 80% AMRAP in 8 minutes 3-6-9-12 squat cleans 105/155 Burpees

27 Jul
0

Tabata push ups Back squats 4-4-4-4-4 work up to a heavy 4 For time: 5 K row