• Workout of the Day

    For time:

    Run 400 meters
    50 pull-ups
    Run 400 meters
    50 push-ups
    Run 400 meters
    50 sit-ups
    Run 400 meters
    50 squats


  • Workout of the Day

    With a continuously running clock complete 5 thrusters every minute.
    From 0:00-5:00 use 75 lb.
    From 5:00-10:00 use 95 lb.
    From 10:00-15:00 use 115 lb.
    Continue adding 20 lb. every 5 minutes for as long as you are able.

  • Workout of the Day

    Strength

    Bench Press

    1-1-1-1-1

    Conditioning

    6 Rounds of:

    100m Sled Pull

    30sec Battling Ropes

    10 Strict Mixed Grip Pull Ups

     

     

  • Workout of the Day

     

    Strength

    Deadlift

    1-1-1-1-1

    Conditioning

    21 Kettlebell Swings

    21 Box Jumps

    400m Run

    15 Kettlebell Swings

    15 Box Jumps

    400m Run

    9 Kettlebell Swings

    9 Box Jumps

  • Workout of the Day

    As Many Rounds As Possible in 15 Minutes of:

    100m Farmer Carry

    100m Front Rack carry

    100m Overhead carry

    Then...

    3 Rounds of:

    Front plank x 20 sec
    Right side plank x 20 sec
    Left side plank x 20

    *Rest 1:00 between rounds


     


  • Workout of the Day

    Strength

    Deadlift

    3-3-3

    Conditioning

    As Many Rounds As Possible in 4 minutes of:

    10 Wall Balls

    10 Burpees

    Rest 4 minutes

    As Many Rounds As Possible in 4 minutes of:

    10 Kettlebell Swings

    10 Burpees

     


  • Workout of the Day

    Strength

    Bench Press

    5-5-5

    Conditioning

    4 Rounds For Time of:

    50 Double Unders

    50 Push Ups


  • Workout of the Day

    Skill

    10-15 minutes to work on the skill of your choice

    Conditioning

    1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps of:

    Strict Pull Ups

    Box Jumps

    Toes to Bar


  • Workout of the Day

    Strength

    Back Squat

    3 x 12

    Conditioning

    10 Rounds For Total Distance of:

    1 minute row

    1 minute rest

     

     


  • Workout of the Day

    Strength

    Shoulder Press

    5-5-5

    Conditioning

    3 Rounds For Time of:

    400m Run

    40 Squats

    30 Sit Ups

    20 Push Ups

    10 Burpees

    Finish

    Partner Leg Throwing Abs x 40 each


  • Workout of the Day

    **THE 9AM OLYMPIC LIFTING CLASS IS CANCELLED UNTIL FURTHER NOTICE**

    4 Rounds For Time of:

    500m Row

    15 Box Jumps

    15 Dumbbell Thrusters

  • Workout of the Day

    Strength

    Weighted Push Up

    Conditioning

    1 mile run

    1 minute rest

    800 meter run

    1 minute rest

    400 meter run



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