9.3.15 THURSDAY “CORE PRINCIPLES”
75 Toes to Bar 100 Wall Ball Sit Ups…20/14 125 Russian Twists…20/14 150 Double Unders (EMOM of 10 Push Ups) For Time (18min Time Cap) ... Read More
9.2.15 WEDNESDAY “SPECIAL SAUCE”
3 Rounds of: 5min AMRAP of: 15 HSPU’s…25’s 15 Chest to Bar Pull Ups 15 Lateral Box Jump Overs…24/20″ 15 KB Swings…70/53 5min Rest For... Read More
9.1.15 TUESDAY “SNATCH WORKS”
1000m Row 3min Rest then: 18…16…14…12 of: Snatch…115/75 Burpee Over Bar For Time (18min Time Cap)
8.31.15 MONDAY “GREAT ESCAPE”
6 Rope Climbs 21 Thrusters…115/75 400m Run 4min Rest 4 Rope Climbs 15 Thrusters…115/75 400m Run 3min Rest 2 Rope Climbs 9 Thrusters…115/75 400m Run... Read More
8.30.15 SUNDAY “NINJA LUNGS”
Endurance: 5 Rounds of: 400m Run 3 Burpee Over Wall 400m Run 3min Rest For Time Olympic- Snatch
8.29.15 SATURDAY “QUICK CHIP”
50 HSPU’s…25’s 1000m Row 50 Heavy Wall Balls…30/20…10/8 For Time (12min Time Cap)
8.28.15 FRIDAY “TRIPLE DOWN”
In groups of 3 complete: 15 Rounds of: 15 Snatches…95/55 15 OHS…95/55 50m Reverse Sled Drag…135/90 For Time (20min Time Cap) *one partner completes one... Read More
8.27.15 THURSDAY “HARD CORE”
3 Rounds of: 1min AMRAP of- Wall Ball Sit Ups…20/14 1min AMRAP of- Grasshoppers 1min AMRAP of- Russian Twists…20/14 1min AMRAP of- Burpee onto plate... Read More
8.26.15 WEDNESDAY “DIRTY FEET”
100m Sled Drag…90/45 21 Chest to Bar Pull Ups 15 Toes to Bar 100m Sled Drag…90/45 15 Chest to Bar Pull Ups 10 Toes to... Read More
8.25.15 TUESDAY “CONVICTION”
50 KB Swings…70/53 40 Thrusters…115/75 3min Rest 40 HSPU’s…25’s 30 KB SDLHP’s…70/53 2min Rest 30 KB Swings…70/53 20 Thrusters…115/75 For Time (16min Time Cap)