Thursday, December 14th 2017

Workout of the Day:

“Switch Gears”
8 Rounds of :20 On / :10 Off:
Kettlebell Swings (53/35)
Bike
Sit-Ups
Shuttle Sprints

Tuesday, December 12th 2017

Workout of the Day:

Teams of 2
10 Rounds For Time:
400 Meter Row
200 Meter Medball Run (20/14)
In this team relay workout, partners will complete full rounds before switching. Each partner will complete five rounds.

Monday, December 11th 2017

Workout of the Day:

AMRAP 20:
30 Dumbbell Snatches (50/35)
30 Box Jumps (24/20)
30 Calorie Row
30 Toes to Bar

Saturday, December 9th 2017

Workout of the Day:

“Adderall”
0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800m Run, Max Power Snatch (115/80)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400m Run, Max Thrusters (95/65)

Friday, December 8th 2017

Workout of the Day:

On the 4:00 x 5 Rounds:
21/15 Calorie Row
12 Deadlifts (205/145)
12 Barbell-Facing Burpees
Score is our slowest time across all (5) rounds.

Thursday, December 7th 2017

Workout of the Day:

AMRAP 20:
2 Bar Muscle-ups
4 Strict Hanstand Push-ups
8 Dumbbell Hang Squat Cleans (50’s/35’s)

Option A:
AMRAP 20:
7 Chest to Bar Pull-ups
7 Dumbbell Push Press (50’s/35’s)
7 Dumbbell Hang Squat Cleans (50’s/35’s)

Option B:
AMRAP 20:
7 Pull-ups
7 Dumbbell Push Press (35’s/25’s)
7 Dumbbell Front Squats (35’s/25’s)

Wednesday, December 6th 2017

Workout of the Day:

Teams of 2
For Time:
Buy-In: 600 Meter Run
3 Rounds:
19 Calorie Row (each)
87 Erg Jump Overs
7 Rope Climbs (wall climbs)
Cash-Out: 600 Meter Run & 1 RAK