April 30 – May 5, 2018

MondayTuesdayWednesdayThursdayFridaySaturday A)  Death by H.R. Pushup (2,4,6,8, etc every :30) B)  18min AMRAP: 8 KB Hang Clean/Front Squat Complex (2 Hang Cleans + 1 Front Squat) 16 KB Backward Lunges 25 Abmat Situps   101 version: A) Same as above B) 16min...

April 23 – April 28, 2018

MondayTuesdayWednesdayThursdayFridaySaturday Tabata! Half Burpees Pullups KB SDHP (53/35/25 KB RDL KB 1-Arm Push Press (4 sets on one arm then switch)   101 version:  Same as above except 5 rounds instead of 8 A) *BENCHMARK* 13mins to find 1RM Front Squat *If...

April 16 – April 21, 2018

MondayTuesdayWednesdayThursdayFridaySaturday A)  5 x 5 Hang Squat Clean (11mins) B)  Upper Body Tabata! Pushups Push Press Bench Dips   27 Min AMRAP: 1:00 Straight Leg Toe Touches 7 Back Squats (135/115/95/65) 1 Lap Sprint 1:00 6″ Hold 7 Back Squats 1 Lap Sprint...

April 9 – April 14, 2018

MondayTuesdayWednesdayThursdayFridaySaturday   28min AMRAP: 25/20 Calorie Row 21 Burpees 15 Pushups 12 Clean and Jerks (95/65/45) rest 2:00 minutes     A)  *BENCHMARK*  (6mins) MAX Pullups (Kipping/Strict/Weighted) B)  15min EMOM: 1st:  4 Front Squats +...

April 2 – April 7, 2018

MondayTuesdayWednesdayThursdayFridaySaturday A) 3 Rounds For Time: (12min Cap) 500 Meter Row 12 Deadlifts (Bodyweight on bar) 21 Over Box Jumps B) 6 Rounds for Time: (12min Cap) 15 BW Squats 1 Forward Sprint 1 Backward Sprint :15 Rest A) 15min EMOM: 1st: 7 Clean +...