Tuesday 6/16/15
EMOM for 12 Minutes 3 Rounds For Reps: Minutes 1, 4, 7, 10: 10 KB Row each Arm 2 Minutes of Double Unders Minutes 2,... Read More
Monday 6/15/15
STRENGTH For Time: Back Squat on the 1.5 Minute 75 Snatches 35k/25k 2×5 @70%, 2×3 @75%, 2×2@80%, 2×1@85-90% *Every time you drop the bar, perform... Read More
Saturday 6/13/15
For Time: Run 800 Meters Then: 16-14-12-10 Burpee Pull Ups Front Squats 50/33k Then: Run 800 Meters
Friday 6/12/15
SKILL STRENGTH 30-20-10 Reps for Time Handstands Bench Press On the 1.5 Minute Ring Dips 2×4 75%, 4×2 80% Overhead Squat 60/40
Wednesday 6/10/15
“Buy In” STRENGTH 7 Minute AMRAP “Cash Out” For Time: Deadlift 10 Pull Ups For Time: 100 Double Unders 2×4 @ 70%, 4×2 @75% on... Read More
Tuesday 6/9/15
KB Complex With a Partner 4 Rounds Not for Time of: 30 Minutes for Reps with 1 partner running the entire time: 4 Turkish Get... Read More
Monday 6/8/15
21-15-9 21-15-9 21-15-9 Push Press 50k/33k Burpee over Bar Handstand Push Up Hang Squat Clean 50k/33k Front Squat 50k/33k MB Clean 16/12 pounds 5 Minute Rest 5... Read More
Saturday 6/6/15
“Michael” Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY,... Read More
Friday 6/5/15
STRENGTH “Death by Swings and Push Ups” Back Squat EMOM EMOM 2×4 @ 80%, 4×2 @85% Minute 1: 1 Swing, 1 Push Up Minute 2:... Read More
Wednesday 6/3/15
STRENGTH 6 Minute AMRAP 5 Minute AMRAP 4 Minute AMRAP Bench Press 5 sets of 3 @ 80% 3 Muscle Ups 6 Chest to Bar... Read More