August 28 – September 2, 2017

MondayTuesdayWednesdayThursdayFridaySaturday 8 Rounds for time: (30min cap) 1 Med Ball Lap 10 Pullups 1 Med Ball Lap 10 Burpees A. 5×5 Hang Cleans (10 Min) B. For Time: (10 Min cap) 100 Kettle Bell Swings (53/35/25) *15 Burpees every time you STOP performing swings...

August 21 – August 26, 2017

MondayTuesdayWednesdayThursdayFridaySaturday 2 Rounds for Time: (28min cap) 100 Double Unders 50 Med Ball OH Backward Lunges 30 Pullups Run 10 “L” Laps or Row 1600m A) 5×7 Push Jerk (11mins) B) 12min EMOM: Even: 7 Burpee Pullups Odd: :45 Max Pushups...

August 14 – August 19, 2017

MondayTuesdayWednesdayThursdayFridaySaturday A) “Intro” 8min AMRAP: 10 Burpees 15 Abmat Situps 20 Med Ball GTO (20/14) B) “Baseline” For Time (15min Cap): Buy In: 2 Laps 15-12-9 Bodyweight Squats KB Swings (35/25/20) Abmat Situps Cash Out: 2...

August 7 – August 12, 2017

MondayTuesdayWednesdayThursdayFridaySaturday TABATA: (0:20-work, 0:10-rest: 8 rounds each move) Burpees Russian KB Swings (53/35/25) Double Unders Weighted Pushups (25/15/10) Strict Plate Scissors *Score = total reps per exercise 24min EMOM: 1st: 2 Back Squats 2nd:...