06.29.18

10min. AMRAP:Row 250m10 power Clean to Shoulder to over head 75/95 RX+ 85/11515 Knees to elbow rest 5 min 5 min amrap of Burpeesyour score is how many burpees you get in the 5 min get your mind ready and stay tough my people! Source: Workout Of The...

06.28.18

warm up use PVC or bar 10x z squat 10x jefferson curls 10x kosack squats 35 sec hollow hold squeeze as hard as you can to get the most out of it. x3 Dead Lift tempo @31115×5 you must keep tempo here its more important then the weight. Source: Workout Of The...

06.23.18

warm up 10 each side plank reaches 20 one arm vUps 20 knees to hip hanging from bar jerk and clean warm up MetconMetcon EMOM if you cant keep the emom in to the AMRAP 10 min EMOM 10 Wall Balls (20/14)5 Jerks (115/85)RX+ 135/105 Source: Workout Of The...

06.21.18

Thursday PUMP! EMOM x 35min: (5 Rounds)Min 1: 12/10 Cal Row or bike or ski or 100m run Min 2: 15 DB Bench Press 45/25Min 3: 12/10 Cal Bike or bike of ski Min 4: Max DB Skull CrushersMin 5: 30 Double Unders /60 singlesMin 6: Max Bicep Curls with 45/35lb barMin 7:...