May 2020

“Nasty Dozen”

May 18, 2020

”Nasty Dozen”AMRAP 12:50 Air Squats7 Strict Pull-ups10 Double Dumbbell Power Cleans Body ArmorOn the 1:30 x 6 Sets:Weighted Split Squat ComplexUnweighted Split Squat Complex 1 Split Squat Complex:7 Bottom Range Split Squats7 Top Range Split Squats7 Full Range Split Squats

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Wednesday May 12, 2020

May 13, 2020

Strength: Squats 7×5 RDL 7×8 Conditioning12 Minute AMRAP 5 Push-ups 10 Sit and Twist Sit-ups 5 Star Jumps

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“Encore”

May 13, 2020

In a 5 minute work block complete: 2 Rounds 20 (10/10) Lateral Goblet Squats 12 (6/6) Windmill (50’s/35’s)20 (10/10) Lateral Goblet Squats9 Clean and Push Jerk20 (10/10) Lateral Goblet Squats6 Thrusters rest with any remaining time In a 5 minute work block complete:2 Rounds21 Over-and-Back Dumbbell Hops6 Thrusters 21 Over-and-Back Dumbbell Hops9 Clean and Push […]

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Monday May 11, 2020

May 11, 2020

Strength Training: Floor Press: 7×5 Hex Bar Deadlift: 7×5 Band Pull-Apart: 7x 6/6 Conditioning 3 Minute AMRAPBurpee rest 2′2 Minute AMRAP Mt. Climber rest 1′1 Minute AMRAP Star Jumps

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“Ceiling Fan”

May 11, 2020

Build up to heavy 2+2 Clean + Push Jerk/Push PressThen (85% of 2+2) 5x 2+3 Clean + Push Jerk/Push Press “Ceiling Fan”At the top of each minute starting at 1 stop to perform5 Wall Balls For Time (15 Minute Cap):21 Clean and Push Jerk (70% of 2+2)100 Double Unders21 Clean and Push Jerks (70% of […]

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Friday May 8, 2020

May 8, 2020

Strength: Push Press: 7×5Turkish Get-up: 7×3/3 Conditioning 10 Prowler Pushes any style or 3 Minute Burpee AMRAP

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“Bubbles”

May 8, 2020

AMRAP 12:8 Barbell Facing Burpees 25 Double Unders For today’s workout if you don’t have a bar to set-up use anything you have to jump over, dumbbell, water bottle, cinder block, 5 gallon bucket on edge, or heck even your child. The bar height with bumbers on is roughly 8 inches. If you do not […]

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Wednesday May 6, 2020

May 6, 2020

StrengthSquats: 6×5RDL: 6×5 Conditioning 6 Rounds for Time 6 DB Push-up to Row 6 Overhead Sit-ups 6 Star Jumps

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“Macho Taco”

May 6, 2020

5 Rounds3 Minute Work Blocks 5 Burpees 60 Double Unders or 20 Split Squat Jumps (Jumping Lunges)Max Rounds of Dumbbell “Macho Man” 3 Dumbell Power Clean 3 Dumbbell Front Squat 3 Dumbell Push Press / Push Jerk Dumbbells – 50’s/35’s

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