July 31 – August 5, 2017

MondayTuesdayWednesdayThursdayFridaySaturday 1 Round for time (22min cap): 30 Strict Pullups 30 Strict Pushups 10 “L” Laps 30 Strict Pullups 30 Strict Pushups A) Front Squat 10-8-6-4-2 (10mins) B) 13min AMRAP: 24 Med Ball OH Backward Lunge (20/14/10) 24...

July 24 – July 29, 2017

MondayTuesdayWednesdayThursdayFridaySaturday 2 Rounds for Time (28min cap): 20 Front Squats (135/115/85/65) 20 Burpees Over Bar 20 Wall Balls (20/14/10) 20 Deadlifts 20 Burpees Over Bar 20 Wall Balls A) 2000m Row (Benchmark) (11mins) B) 12min EMOM: Even: :45 MAX Row...

July 17 – July 22, 2017

MondayTuesdayWednesdayThursdayFridaySaturday 25min AMRAP: Buy In: Max Handstand Hold (Benchmark) 2 KB Laps (53/35/25) (hold however you want) 30 1-Arm Russian KB Swings 30 KB Sumo Deadlifts Handstand Hold (1:00/:45/:30) Buy-In: Max Pullups (Benchmark) 21min EMOM 1st:...

July 10 – July 15, 2017

MondayTuesdayWednesdayThursdayFridaySaturday Tabata! Row (cals) Pushups Wall Balls (20/14/10) Row (cals) Burpees A. Strength: 8 Min EMOM: 2 Power Clean 1 Hang Clean 1 High Hang Squat Clean B. 4 Rounds for Time: (15 Min) 30 Double Unders 15 Push Press (95/65/45/35) A)...

July 3 – July 8, 2017

MondayTuesdayWednesdayThursdayFridaySaturday A) 3 x 4 Shoulder Press 3 x 4 Push Press B) Death by Row… EMOM… 2cals 4cals 6cals 8cals etc. *Continue until you fail to complete the calories Happy Independance Day! *NO CLASSES TODAY* A) 150 Wall Balls for...