May 1st

The Workout: 3 Rounds for time of: Run 400m, Carrying a med ball 40 Push-ups 40 Lying Leg Raises 40 Air Squats   Rowing: 20 Minutes: Row/Plank.  Plank the full minute, row like :45 so you have transition time....

April 30th

The Workout: Bench Press with Specialty Bars for 5 sets of 5 reps   Rowing: Let’s do some testing: Row 60% Max Watts, is this a warm-up?  If so, stop sometime. Rest Row 65% Max Watts, also, too easy?  Maybe, maybe not? Rest Row 70% Max Watts, how long can...

April 29th

The Workout: 3 Rounds for Max Reps: 1-min Squat Snatches (155/105) 1-min Double Unders 1-min Deadlifts (155/105) 1-min Double Unders 1-min Push Jerks (155/105) 1-min Rest   Rowing: 3k Time...

April 28th

The Workout: For Time: 10 Thrusters (95/65) 15 Burpees to 12″ Touch 15Thrusters (95/65) 20 Burpee Box Jumps 20 Thrusters (95/65) 25 Burpee Toes to Bars   Rowing: 8 Minutes Max Meters of 8 HARD, 12 easy...

April 27th

The Workout: 500m Row, 4 Rounds, rest as needed.   That’s it that’s all!