Tuesday, 01 Sept 2020

"Born to Run" For Time: 400 Meter Run, 21 Burpees 400 Meter Run, 15 Burpees 400 Meter Run, 9 Burpees 200 Meter Run, 9 Power Cleans (115/85) 200 Meter Run, 15 Power Cleans (115/85) 200 Meter Run, 21 Power Cleans (115/85)

Monday, 31 August 2020

Overhead Squat Complex On the Minute x 10: 1 Power Snatch 1 Tempo Overhead Squat @5551 "Empty Calories" 27-21-15-9: Row Calories Overhead Squats (95/65)

Friday, 28 August 2020

Back Squat Heavy 7-5-3 "21 Savage" For Time: 75/50 Calorie Assault Bike 21 Double Dumbbell Front Squats (50's/35's) 21 Double Dumbbell Push Presses (50's/35's) 21 Double Dumbbell Hang Clusters (50's/35's)

Wednesday, 26 August 2020

"Kelly Rowland" For Time: 50/35 Calorie Row 3 Rounds of “Kelly” 50/35 Calorie Row 1 Round of "Kelly": 400 Meter Run 30 Wallballs (20/14) 30 Box Jumps (24"/20")

Tuesday, 25 August 2020

"4EVER" AMRAP 4: 27/21 Calorie Assault Bike 27 Burpees 27 Chest to Bar Pull-ups Rest 4 Minutes AMRAP 4: 21/15 Calorie Assault Bike 21 Burpees 21 Toes to Bar Rest 4 Minutes AMRAP 4: 15/12 Calorie Assault Bike 15 Burpees 15 Pull-ups

Monday, 24 August 2020

"It's Goin' Down" 21-18-15-12-9: Hang Power Snatches (75/55) Thrusters (75/55) After Each Set: 30 Double Unders

Friday, 21 August 2020

"Dumbo" 5 Rounds [25 Minute Time Cap]: 21/15 Calorie Assault Bike 18 Alternating Dumbbell Power Snatches (50/35) 15 Burpees 12 Single Dumbbell Box Step-ups (50/35) (24"/20")

Tuesday, 18 August 2020

"Four Eyes" On the 4:00 x 6 Rounds: 200 Meter Run 10 Toes to Bar 5-5-4-4-3-3 Hang Power Cleans Build In Weight On Hang Power Clean

Monday, 17 August 2020

DAILY MINDSET “Roses that are left unpruned can become a tangled mess of old and new canes, all competing for air and light.” - Elizabeth Roth As the rose bush grows, it creates more buds that it can maintain. It doesn’t grow like a tree, as it's physical size is limited, but the buds keep on coming. And if we don’t trim the buds down… the whole bush can exhaust itself and die. Ideas are like rose buds. They constantly need to be “pruned” or trimmed. If we don’t trim our ideas, just like the rose bush, we can overwhelm ourselves. Growth ideas are natural and it’s completely normal (and a very good thing) for new ones to come on a daily basis. But if we want to reach our full potential, it wi

Friday, 14 August 2020

"Buy, Buy, Buy" AMRAP 5: Buy-In: 50/35 Calorie Row Into Max Rounds: 30 Double Unders 15 Front Squats (95/65) Rest 5 Minutes AMRAP 5: Buy-In: 40/30 Calorie Row Into Max Rounds: 30 Double Unders 10 Front Squats (135/95) Rest 5 Minutes AMRAP 5: Buy-In: 30/25 Calorie Row Into Max Rounds: 30 Double Unders 5 Front Squats (165/115)

Thursday, 13 August 2020

"Wheelie Time" 5 Rounds: 30 Push-ups 20 Deadlifts (155/105) 10/7 Calorie Assault Bike 1 Minute Rest Between Rounds

Wednesday, 12 August 2020

"Kicking & Screaming" AMRAP 20: 10 Power Snatches (115/85) 20 Overhead Squats (115/85) 30 Toes to Bar 40 Single Arm Dumbbell Hang Clean and Jerks (50/35)

Tuesday, 11 August 2020

"Charlie Brown" On the 15:00 x 2 Rounds: 800 Meter Run 40/30 Calorie Assault Bike 40/30 Calorie Row 200 Meter Wreck Bag Run (50/35)

Monday, 10 Aug 2020

Squat Clean Thruster Build to a Heavy Single "Granola Bar" AMRAP 12: 7 Clusters (135/95) 14 Lateral Burpees Over Barbell

Friday, 07 August 2020

"Free Agent" 6 Rounds For Time: 200 Meter Run 21 Wallballs (20/14) 15 Kettlebell Swings (53/35) 9 Chest to Bar Pull-ups

Thursday, 06 August 2020

"Repeat After Me" AMRAP 5: 21 Double Unders 9 Burpees Directly Into… AMRAP 5: Max Meter Row Directly Into… AMRAP 5: 21 Double Unders 9 Burpees

Wednesday, 05 August 2020

Barbell Complex Build to a Heavy Complex: 2 Power Cleans 2 Front Squats 2 Push Jerks "Snickers" 30-20-10: Power Cleans Front Squats Push Jerks Barbell: 95/65

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