Monday April 5, Johnny 5 Alive

The Workout: Max Rounds in 20 Minutes of: 3 Strict Ring Dips 4 Burpee Box Overs 24/20 5 Toes to Bars 8 KB Goblet Squat Cleans 53/35     Rowing: 6 x 400m Rest 3 Minutes each.  Shoot for :02-:03 off your 500m...

Saturdays are for sessions!

The Workout: Trade Rounds with your buddy for 15 Minutes of: 3 Power Cleans 135/95 6 Squat Thrusts (burpee where you don’t do the all the way down thing) 9 Air Squats These rounds will go quickly, be ready for furious action!  ...

Seems like a double Whammy

The Workout: Backwards Lynne 5 Rounds rest between rounds of: Max Pull-ups Bench Press at Bodyweight for Gents and .7 Bodyweight for Ladies ***If you can get more than 10 Strict Pull-ups ONCE, work Muscle-ups of some variety instead, bar, rings, jumping etc. It...

Thursday is the day!

For an actual workout, instead of “Stuff before the Open!”   The Workout: “Bradshaw” 10 Rounds for time of: 3 Handstand Push-ups 4 Deadlifts (225/155) 5 Strict Pull-ups 16 Double Under’s   Rowing: Max Rounds in 12 Minutes 17/13...

Wednesday, Watch This

Just when you thought it couldn’t get any harder! The Workout: “Amanda” 9/7/5 For Time of: Squat Snatch 135 Ring Muscle-ups   Rowing: 1500m Time trial Rest 10 minutes 5x300m at average pace from 1500m, rest 60 seconds...