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  • WORKOUT OF THE DAY – TUESDAY 10/10/17

    For Greatness: Kip Clinic & Front Squats Superman/ Hollow 10-10-10 Kipping K2H 8-8-8 Kipping T2B 5-5-5 Kipping K2H 8-8-8 Superman/ Hollow 10-10-10 (2 Front Squat @ 70% of 1RM Between Sets )

  • WORKOUT OF THE DAY – MONDAY 10/09/17

    For Time: 49- USSR Swings 2/2- DB Snatch 49- Box Jumps/ Step Ups 2/2- DB Snatch 49- KB Sumo DLHP 2/2- DB Snatch   Hang Total: For Total Load (Build Up To Start Weight) 1) Hang Clean 2) Hang Snatch Best Of “3” Attemps Total Of Heaviest Combined

  • WORKOUT OF THE DAY – SUNDAY “FUNDAY” 10/08/17

    AMRAP (6min) 50’- Farmer Carry Rx (53/35) S (35/26) 6- Ring Pull Ups 6- Front Rack KB Squats 6- KB Push Press Front Squat Ladder Warm-Up/ Build To Starting Weight (5-5-3) EMOM (6min) Front Squat Singles Ham Jr. B-Day Jam For Time: 10- KB Swings (USA) Rx (53/35) S (35/26) 8- Hang PWR Cleans Rx…

  • WORKOUT OF THE DAY – SATURDAY 10/07/17

    Split Jerk (5min) Teams Will Record Their “Combined” Max Load. “Jen B-Day JAMRAP” As A Pair: 7- Clean & Jerks (Alternating) Rx (155/105) S (135/85) 10- Synchronized T2B

  • WORKOUT OF THE DAY – FRIDAY 10/06/17

    For Time: 100 KB Swings (3 Pull Ups Every Break) Rx (53/ 35) S (44/ 26) AMRAP: 15MIN Buy In: (800m Run) 9- Deadlifts (155/100) 12- DB Snatches 15- Box Jumps

  • WORKOUT OF THE DAY – THURSDAY 10/05/17

    Deficit Push Ups 9-7-5-7-9 (3sec Tempo Down) For Time: 2 rounds of: 16- bar facing burpees 8- OHS then… (No Rest) 2 rounds of: 16- chest to bar 8- OHS Rx (115/ 80) S (75/ 55)

  • WORKOUT OF THE DAY – WEDNESDAY 10/04/17

    Banded Deadlift (Work Up To 70% 1RM) 5-5-5-5 Muscle Up/ Progression Review 7RNDS For Time: 5- Deadlifts @ 70% 1RM 1- Muscle Up (or… 3- Pull Ups & 3- Dips) 400m Run

  • WORKOUT OF THE DAY – TUESDAY 10/03/17

    Seated Strict Press (w/Bar) 5-5-5-5 (Increase Wt.) Circuit Training (45 On/ 15 Off) 1. 20- Cal Row 2. Farmer Hold 3. Air Squats 4. Plank Hold 5. DB Thursters 6. Weighted Step-Ups 7. Burpee Wall Balls 8. GHD Hit Ext. 9. Battle Ropes 10. Ab Mats

  • WORKOUT OF THE DAY – MONDAY 10/02/17

    Bench Press (Body Weight/ 80% Body Weight) 5X Of Max Effort Reps AMRAP: 10MIN 30- Double Unders/ 90 Single 15- PWR Snatches Rx (75/ 55) S (45/ 35)

  • WORKOUT OF THE DAY – SUNDAY 10/01/17

    3 Rounds For Time: 400m Run 10- Ring Pull Ups 10- Alternating Push Ups (Regular-To-Wide) Squat Clean Ladder M- 95, 105, 135, 145, 165, 185, 205 F- 35, 45, 55, 75, 85, 105, 125 And Then… X2 For Time: 5/5- DB Snatch 25- Double Under 10- KB/ DB Deadlifts 25- Air Squats