April 1, 2017

Saturday CAT-urday!  (we’ll just pretend) 3 rounds: Prowler x down + back Partner Push-ups x 10 Partner Sit ups x 20 Partner BB shoulder 2 shoulder squat x 10 Plate Carry x 1 lap Partner MB Throws x 10 each Partner MB Abs x 20 Partner MB Twist pass x 20 (10 each...

March 31, 2017

“Beast Mode 24″  (modified) How fast can you complete…  (with a Partner)??? 50 Walking Lunges 40 Pull-Ups 100 Box Jumps (20 in) 40 Double-Unders 50 Dips 40 Knees-to-Elbows 60 Kettlebell Swings (65/35 lbs) 60 Sit-Ups 40 Dumbbell Hang Squat Cleans...

March 30, 2017

1.  Overhead Squat: work up to a heavy single *come out of the rack in OVH position*   2.  3 Rounds: 1 min each station Prowler x down + back Ring Pushups x 10 Box Pistols x 5 + 5 (slow) DB Farmers Carry (heavy) x down + back L-hold x max time DB...

March 29, 2017

Warm up/ Build up for Deadlift, Bench, and Cleans “Linda” aka  “3 Bars of Death”  10-9-8-7-6-5-4-3-2-1 Reps For Time: Deadlift (1.5 BW) Bench Press (BW) Clean (3/4 BW) *Will be set up in stations* *If you need rest and someone else is waiting,...

March 28, 2017

1.  Dip Snatch:  work up to a heavy single then 3 x 2 @ 70%   2.  Hang Muscle Snatch: work up to a heavy single *above the knee*   3.  TABATA Tuesday! *Count total reps of each exercise* Complete all 8 rounds of each before moving on to next one *1 min Rest...