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MONDAY!!

We are going to move a little bit of weight around today!! It should be a pretty mellow rush, we will have a fun strength today!! 3 Rounds: 5 Wall Balls (20/16) 5 Power Cleans (115/95) 10 Deadlifts (115/95)

FRIDAY!!

Don’t forget your running shoes at home today!! We will be running a few 800s!! 3 Rounds: 800m Run 10 Ground to Overhead (95/65)

THURSDAY!!!

The sun sure has been coming in strong. Lets work on some of those beach muscle and get after the chest and abs today!!! 10 Min. EMOM: Even: 5 Bench Press (95/55) 10 Sit Ups Odd: 5 Front Squats (155/95) 10 Burpees

WEDNESDAY!!

This is going to be  a spicy one. Lets see who is able to Rx this and get all the reps!!! Bonus points if you get to do only chest to bar pull ups!! 14 Min. EMOM: Even: 10 Burpees 5 Pull Ups Odd: 6 Hang Power Snatches (115/75)

TUESDAY!!

On every rep of today’s clusters make sure you allow the barbell to come all the way back down to the floor. Remember a cluster is a squat clean plus a thruster!!! 4 Rounds: 400m Run 10 Burpees 3 Clusters (135/85)

MONDAY!!

Lets get this week started off with this workout. Make sure to get full range of motion on ALL MOVEMENTS!! 5 Rounds: 10 Ring Rows 20 Hollow Rocks 20 Squats

FRIDAY!!

Lets finish things up nice and easy with this one!! 20 Min. EMOM: Even: 50ft Farmer’s Carry (35/26) Odd: 5 Toes to Bar 20 Double Unders

THURSDAY!!!

As you can see by Tony’s picture up here we are getting serious today!! We will be revisiting a bench mark girl… Christine!!! Remember the deadlift is body weight, so a lot of you guys might want to find a scale before coming in today.   “Christine” 3 Rounds: 500m Row 12 Body Weight Deadlifts…

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WEDNESDAY!!

Let’s see if anyone can get 4 rounds in this one!!! 14 Min. AMRAP: 800m Run 10 Over Head Squats (95/55) 10 Chest to Bar Pull Ups

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