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:...

06.20.18

15 min amrap at 85% 10 curtsy sqaut /leg 10 cal row 8 slow hard ring rows 10-20 min of stretching or body work Source: Workout Of The...

06.19.18

Fight Gone Badly 3 Rounds:1 minute of Wall-balls (20/14)1 minute of SDHP (75/55)1 minute of Front Rack Lunges (75/55)1 minute of American KB Swings 53/351 minute of rowing for Cals rest 5 mins btw rounds use a partner to help you count reps one works one counts...

06.18.18

Weightliftingback Squat Recovery Week 4:5 x 40%5 x 50%5 x 60%5 x 70% Metcon (AMRAP – Reps)10min. AMRAP:15/12 Cal Row5 Power Clean and Jerks 155/10515 Pull-Ups Source: Workout Of The...

06.14.18

0-10min.4 Rounds:200m Run200m Row 10-20min.30-20-10DB Thrusters 45/30Pull-Ups 20-30min.40-30-20-10Lateral Lunges with a 45/30 lb DBSit-Ups with feet anchored on the outside of the DB 30-36min.AMRAP:10 Air Squats10 Slam Balls 30/20 Source: Workout Of The...