Workout of the Day

Monday August 13, 2018

“Big is not strong, strong is strong” – Lou A. Back Squats 5 @ 70% 5 @ 80% 2 @ 85% 3 @ 90% 1 @ 100% B. 15.3 – AMRAP 7 10 Power Snatches @ 75/55 3 Bar Muscle Ups Performance: 3 C2B / 3 Ring Dips Fitness: 3 Pull Ups / 3 Push…

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Sunday Funday August 12, 2018

“When you hand good people possibility, they do great things.” – Biz Stone A. Teams of 2 – Deadlifts – Build to a heavy triple (score is combined weight) B. “Dead Set” Teams of 2 – AMRAP 10 – 3 Synchronized lateral Burpee over the barbell 3 Synchronized Deadlifts 6 Synchronized lateral Burpees over the…

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Saturday August 11, 2018

“Excellence is the gradual result of always wanting to do better.” – Pat Riley A. Double Trouble – Teams of 2 300 Double Unders 50 T2B 100 Hang Power Cleans @ 185/115 50 T2B 300 Double Unders

Friday August 10, 2018

“Winning takes talent. To repeat it takes character” – John Wooden A. 3 Touch and Go Clean and Jerk EMOM x 8 B. Karabel – 10 Rounds For Time: 15 Wallball @ 20/14 3 Power Snatches @ 135/95 *Time Cap 17 Minutes

Thursday August 9, 2018

“You will become clever through your mistakes” – German Proverb A. “Mantra” – 5 Rounds 50 Ft Sled Pull (AHAP) 100 Ft Farmers Carry 30 Sit Ups 30 Push Ups

Wednesday August 8, 2018

“Recovery, Sleep, Nutrition, Training, Mindset. Which one gives your the biggest opportunity to see improvement?” A. Front Squat 5 @ 60,65,70, 70% B. For Time: 35 Unbroken Thrusters, 1 Minute Rest 35 Burpee Box Jump overs, 2 Minute rest 27 Unbroken Thrusters, 1 Minute rest 27 Burpee Box jump overs 2 Minute rest 19 Unbroken…

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Tuesday August 7, 2018

“Focus on what you can control and forget everything else” A. Push Press 5×5 B. “Broken Clocks” AMRAP 15 5 Hang Power Cleans @ 205/145 10 T2B 200M Run Performance: @ 165/115 Fitness: @ 115/75 | Knee’s to Elbows Fitness Light: 95/65 | Knee’s to Chest A. Pendlay Row: 5×12 @ 60% of 1 RM…

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Monday August 6, 2018

“A lifter must raise his mental and emotional limits, or he won’t raise his weights” – Louie A. Back Squat 6@70% 6@80% 3@90% 2@95% B. AMRAP 7 50 Double Unders 10 DB Clean and Jerk @ 70/50 Performance @ 50/35 | 50 Du’s Fitness @ 35/20 | 50 Single Unders Fitness Light @ 20/10 |…

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Sunday August 5, 2018

“Now is everything you have to work with. When you live it fully, it is more than enough – Ralph Marston A. Partner Glenn – Teams of 2 60 Clean and Jerks @ 135/95 2 Mile Run (Switch Every 400m) 10 Rope Climbs 2 Mile Run (Switch Every 400m) 100 Burpees

Saturday August 4, 2018

“When you have confidence, you can have a lot of fun. And when you have fu, you can do amazing things.” – Joe Namath A. EMOM x 30 Min 1: 18/14 Cal Row Min 2: 15 Burpees Min 3: 15 KB Swings @ 53/35

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