Workout of the Day

Mon May 14

CONDITIONING:

AMRAP 3:
18 Burpee Box Jumps (24/20)
18 Overhead Squats (75/55)
Max Calorie Bike/Row

* rest 3 minutes

AMRAP 3:
15 Burpee Box Jumps (24/20)
15 Overhead Squats (95/65)
Max Calorie Bike/Row

* rest 3 minutes

AMRAP 3:
12 Burpee Box Jumps (24/20)
12 Overhead Squats (115/80)
Max Calorie Bike/Row

* rest 3 minutes

AMRAP 3:
9 Burpee Box Jumps (24/20)
9 Overhead Squats (135/95)
Max Calorie Bike/Row

* If you choose either bike or row you must stick with it for the entire workout.  Score is calories for each round.

Wed May 09

CONDITIONING:

AMRAP 5: 
Buy-In: 100 Double Unders
12 Power Cleans (115/80)
4 Burpee Box Jump Overs (24/20)

* rest 5 minutes

AMRAP 5: 
Buy-In: 100 Double Unders
8 Power Cleans (135/95)
4 Burpee Box Jump Overs (24/20)

* rest 5 minutes

AMRAP 5: 
Buy-In: 100 Double Unders
4 Power Cleans (155/105)
4 Burpee Box Jump Overs (24/20)

Mon May 07

What a fantastic weekend, thank you to everyone who was able to make it out to our BBQ.  We are blessed with such an amazing community!

STRENGTH:

FRONT SQUAT:
10 @ 60%
8 @ 65%
6 @ 70%
4 @ 75%

CONDITIONING:

"FRAN"
21 - 15 - 9, For Time:
Thrusters (95/65)
Pull-Ups

Fri May 04

30768482_1663832750366170_864172908_o-2.jpg

See you 

TOMORROW!

If you don't know what we are talking about, click the link above.  It's going to be a blast!

CONDITIONING:

For Time: 
50/35 Calorie Assault Bike
27 Ches to Bar Pull-Ups
21 Power Snatches (115/80)
15 Overhead Squats (135/95)
9 Squat Snatches (155/105)

Tue May 01

CONDITIONING:

AMRAP 5:
Buy-In: 600 Meter Run
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

* rest 5 minutes

AMRAP 5:
Buy-In: 400 Meter Run
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

* rest 5 minutes

AMRAP 5:
Buy-In: 200 Meter Run
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

Mon Apr 23

STRENGTH:

On the Minute x 12
Rounds 1-5: Clean Pull + Hang Power Clean + Power Clean + Jerk
Rounds 6-12: 1 Power Clean and Jerk
* Build to heavy single, not max, for the day.

CONDITIONING:

3 Giant Sets:
Max Strict Pull-Ups
Max Body Weight Bench Press
* Rest 3:00 between sets