5/15/19 | Wednesday


5/15/19 | Wednesday.

Skill/Strength:

Alternating Tabata for 8 Minutes:

20 Seconds On/10 Seconds Off:

Hollow Hold,

Superman Hold.

EMOTM for 5 Minutes:

2 Single Arm Ring Rows (1 Per Side).

Workout of the Day:

“Forest Gump.”

For Time:

800m Run,

50 Burpees,

800m Run,

25 Burpees.

Compare to 4/18/17 and 6/29/16.

10/3/18 | Wednesday


10/3/18 | Wednesday.
Strength: 
Power Snatch 7 x 2.
Workout of the Day:
For Time:
800m Run,
20 Power Snatches (75/55),
400m Run,
10 Power Snatches (95/65),
200m Run,
5 Power Snatch (115/75).

9/25/18 | Tuesday


9/25/18 | Tuesday.
Workout of the Day:
For Time:
800m Run,
20 Toes to Bar,
20 Ring Dips,
400m Run,
15 Toes to Bar,
15 Ring Dips,
200m Run,
10 Toes to Bar,
10 Ring Dips.
Strength:
Bench Press 5 x 5 at 80% of 5RM.

6/27/18 | Wednesday


6/27/18 | Wednesday.
Skill/Strength:
Alternating EMOTM for 14 Minutes:
X# of Strict Pull Ups,
X# of Dips.
Workout of the Day:
3 Rounds for Time:
800m Run,
40 Sit Ups,
20 Box Jumps (24/20).

6/5/18 | Tuesday


6/5/18 | Tuesday.
Skill/Strength:
Alternating EMOTM for 14 Minutes:
X# of Dips,
X# of High Box Jumps (30/24).
Workout of the Day:
For Time:
1000m Row,
800m Run,
600m Row,
400m Run.
then,
Surprise!

9/1/17 | Friday


9/1/17 | Friday. CLOSED MONDAY!
Workout of the Day: Hero workout
“Badger” 3 Rounds for time of:
30 Squat Cleans (95/65#),
30 Pull-Ups,
800m Run.

7/25/17 | Tuesday


7/25/17 | Tuesday.
Skill/Strength:
Strict Pull Ups. 10-15 reps at BW. 10-15 reps add #. 10-15 reps add more #. 10-15 reps at BW.
Workout of the Day:
AMRAP 8 Minutes:
Run 800m then, in remaining time;
Max Kettlebell Swings (70/53#).
Rest 5 Minutes then,
AMRAP 8 Minutes:
Run 800m then, in remaining time;
Max Muscle-Ups (sub strict pull-ups).

6/20/17 | Tuesday


6/20/17 | Tuesday.     Reminder: Power Hour Sat 10am. 
Workout of the Day:
“Cousin of Gaza.”
800m Run, Buy In, then;
5 RFT w/ a Partner:
35 Kettlebell Swings(53/35).
30 Push-Ups,
25 Pull-Ups,
30 Box Jumps(30/24)
then, 800m Run Buy Out.

6/14/17 | Wednesday


6/14/17 | Wednesday.
Strength:
Deadlift x 3.
Workout of the Day:
3 Rounds for time:
800m Run.
8 Deadlifts(315/225).

5/4/17 | Thursday


5/4/17 | Thursday.
Workout: For time, with a partner
800m Run,
800m Row,
40 Cal Bike,
400m Run,
400m Row,
30 Cal Bike,
200m Run,
200m Row,
20 Cal Bike.
1 Partner works at a time.