Month: August 2018

“Dead Pool” Every 3 mins for 21 mins do: 21 AbMat Sit-ups 14 Medicine Ball Squat Jumps, 20/14 lbs Deadlift DEADLIFT IS […]

“Fortitude” Every 1 min for 30 mins, alternating between: 15/12 Row Calories 15 Burpees **ROW Substitutions- Assault bike cals 12/10 15/12 – […]

Box Squat 10×2 at 70% 1RM Rest as needed between sets. * rest 1 min between sets   3×12 DB Split squats […]

“Liquid Cocaine” 5 rounds for time of: 5 Power Clean & Jerks, 155/105 lbs 10 Chest-to-bar Pull-ups

Strength: 5×3 Back Squat *athletes may opt to build in weight or stay at a challenging weight Accessory: 3×12 Front Rack Reverse […]

Sumo Deadlift 3 rep max lift. 3×5@75% 30 GHR 30 single leg KB deadlifts each leg 30 back extensions 30 ghd sit […]

5 rounds for time of: 30/25 Assault Bike Calories 25 AbMat Sit-ups 20 Walking Lunges 15 Kettlebell Swings, 70/53 lbs 10 Push-ups […]

“Dead Ahead” 4 rounds for time of: 21 Deadlifts, 135/95 lbs 15 Box Jump Overs, 24/20 in 9 Push Jerks, 135/95 lbs

Shoulder Press 3 rep max lift. 75% Amrap 4×12 Incline DB Press 4×12 Landmine Row Ea arm 4×12 Db Lateral Raises 4×12 […]

“Ball Hogs” ***Teams of 2: Partner 1 does full round of 3’s Partner 2 does full round of 3’s Add 3 reps […]