Tuesday, 10/1/2019

A. Take 15 minutes to work on hand stand walk Progressions. B. EMOM Each minute add weight, if you fail take the next minute off and switch movements. Snatch (add 5-10 pounds each minute) Clean (add 10-20 pounds each minute) Deadlift (add 20-50 pounds each...

Monday, 9/30/2019

A. Muscle up skill work B. 60 seconds Dumbbell snatches (35/50) 60 seconds rest 60 seconds Ring push ups 60 seconds rest 45 seconds 30 seconds 15 seconds C. E3MOM for 24 minutes (8 rounds) 200 meter...

Sunday, 9/29/2019

“31 Heroes: AMRAP (with a Partner) in 31 minutes8 Thrusters (155/105 lb)6 Rope Climbs (15 ft)11 Box Jumps (30/24 in)Partners alternate 400m sandbag run (45/25 lb) Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400 meter run, while Partner 2 continues the workout where Partner 1 left off. Mark a round completed following the 11 box jumps. This is an AMRAP workout so score is total rounds and reps at the end of 31...