Friday! It’s the first of the month…

Yeah it’s time we ran. Heck it’s time we squatted again, so let’s do both!! Almost a normal amount of squats, at best this weight is about 40-50% of your best back squat. Squat hard run fast! For Time: 20 Back Squats 155/105 200m Run 15 Back Squats...

Thursday!

This one should leave a mark! Burpees! Kettlebell (KB) Swings! AND KNEES TO ELBOWS!! Yeah nasty triplet for sure, on the bright side, the reps decrease… OH WaiT they go back up! Terrible, terrible 🙂 12-9-6-3-6-9-12 For Time of: KB Swings 70/53 KB Facing Burpees...

Wednesday! Big time heavy day for the crew!

Come work on your overhead! Great day to develop your ability to put weights overhead, which is the hardest place to put them from a strength and flexibility standpoint. “If it was easy, everyone would do it.” Push Press for Max 3 We do one workout like...

Tuesday! Can you do heavy work tired?

Maximum rounds in 12 Minutes? Dang. I’d get like 1 maybe, with less weight 🙂 AND THAT’S OK! Certainly it’s cooler and indicative of high levels of fitness if you get more than 1 round, 2, 3, whatev, but turning up and doing what you’re capable...