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Wednesday

This workout is a lot tougher than it looks. Every 5 reps you will have to stop and perform 5 burpees. Once you have completed the 30th Power Clean & Power Jerk you will have to perform 5 burpees in order to kill the clock!! Come and get it! For Time: 30 Power Cleans &…

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Tuesday

Today’s workout is going to get spicy!! Shoulder work to the max! 5 Rounds: 400m Run 14 Deficit HSPU (4″/2″) 14 Goblet Squats (70/53)

Monday

Time to get things started!! 16 Min. AMRAP: 15 Wall Balls (20/14) 200m Run 20 SDHP (95/65) 200m Row 25 GHD Sit-Ups

Friday

This is a spicy one!! Get ready to breath hard and move FAST! The time cap is set at 20 minutes. For Time: 1k Row 4 Rounds: 3 Front Squats (185/95) 4 Kipping HSPU

Thursday

This is going to be a fun one. There is a lot of movements, so be ready to put in some serious work. 30 Min. EMOM: 1: 10 Unbroken American Style KBS. (70/53) 2: 5 Burpee Bar MU’s (10 Burpee C2B) 3: 20 Ball Slams (20/10) 4: 200m Run 5: 15 DB. Deadlifts (50’s/35’s)

Wednesday

Hump Day!!! Today we are racking up the intensity a bit with this sweaty beast! For Time: 35 No Push-Up Burpees 12 DB. Thrusters (40’s/20’s) 70 Double-Unders 10 Wall Walks 70 Double-Unders 12 DB. Thrusters (40’s/20’s) 35 No Push-Up Burpees

Tuesday

Things are staying nice and simple today again. Try to shoot for unbroken sets on the GHD’s, if the GHD’s get to easy let’s test the midline with some load! 15 Min. EMOM: 1: 15 Ring Rows 2: 15 GHD Sit-Ups 3: 15 Cal. Row

Monday!!

I hope everyone had a nice Easter Weekend. I hope you guys didn’t get too crazy because today’s workout is a mini sprint. For Time: 300m Run 30 Squats 30 HR Push Ups 300m Run 20 T2B 20 Pull-Ups 300m Run 10 Box Jump (24″/20″) 10 Burpees

Friday!!!

This one is a lot of stop and go. You will have three different scores, so every AMRAP counts! Come on in and get it!! I. 3 Min. AMRAP: 10 DU’s 5 DB. Shoulder Press (50’s/35’s) 1 Min. Rest!!! II. 5 Min. AMRAP: 20 DU’s 10 DB. Push Press (50’s/35’s) 1 Min. Rest!!! III. 7…

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Thursday!!!

Today we will do a partner workout. We will be alternating between one on and one off to get after each movement. The time to beat is twenty five minutes! 5 Rounds: 14 Wall Balls (20/14) 150m Partner Run 20 KB. Deadlifts (70’s/53’s) 150m Partner Run

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