Workout of the Day

Friday 1/12/2018

Conditioning: A. Complete as many rounds and reps as possible in 15 minutes of: 500 Meter Row 50 Double-Unders 10 Strict Handstand Push-Ups Rest 5 minutes, and when the running clock reaches 20:00… B. Complete as many rounds and reps… Read more »

Monday 1/8/2017

Strength: Take 20 minutes to establish today’s 1-RM Back Squat Conditioning: Against a 4-minute running clock complete: 500 Meter Row 15 Thrusters (95/65 lbs) Max Reps of Bar-Facing Burpees Rest 4 minutes and perform another set.

Saturday 1/6/2018

Teams of two will complete three rounds each (total of 6 rounds per team) of: 10 Lateral Box Jump-Overs (24″/20″) 15 Thrusters (95/65 lbs) 20 Toes to Bar While one partner works through the round, the other must hold two… Read more »

Friday 1/4/2018

Strength: 4 sets of: Front Racked Alternating Reverse Lunges x 20 reps Rest 90 seconds STRICT Pull-Ups x 4-6 reps Rest 90 seconds Conditioning: For time: 40 Wall Ball Shots (20/14 lbs to 10′) 20 Pull-Ups 30 Wall Ball Shots… Read more »

Thursday 1/4/2018

For time: 400 Meter Run 15 Ground to Overhead (135/95 lbs) 30 Push-Ups 400 Meter Run 10 Ground to Overhead 20 Push-Ups 400 Meter Run 5 Ground to Overhead 10 Push-Ups

Wednesday 1/3/2018

Skill Work: Take 15 minutes to practice three gymnastics skills of your choice. Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc… Conditioning: 5 RFT of:… Read more »

Tuesday 1/2/2018

Strength: Take 20-25 minutes to build to today’s heavy Split Jerk Conditioning: For Max Reps: 3 Minutes of Rowing for Calories Rest 60 seconds 3 Minutes of Dumbbell Box Step-Overs (20″, 55/35 lbs) Rest 60 seconds 3 Minutes of Thrusters… Read more »