Workout of the Day

For Time:

150 Wall Ball (20/14)

Goal: Sub 15 min

At the top of each min do 2 rope climb

Workout of the Day

For Time

2 Rounds

10 Front Squat (205/145)

10 Burpee Ring Muscle Up

Workout of the Day

Big Clean Complex

5 Rounds of the following complex

High Hang Clean, Hang Clean, Full Clean, Push Press, High Hang Clean, Hang Clean, Full Clean, Push Jerk, High Hang Clean, Hang Clean, Full Clean, Split Jerk

Notes: Hold onto the bar the entire time, if you do drop it can only happen from overhead and get on the bar right when the bar stops bouncing. Rest as needed between each round

Workout of the Day

For Time

100 Hanstand Push Up

Each time you break do a :15 sec

L-Sit

Workout of the Day

AMRAP 5 min

5 Squat Snatch (135/95)

7 Burpee

Ret 2 min

3 Squat Snatch (155/105)

5 Bar Facing Bupree

Rest 2 min

1 Squat Snatch (185/135)

3 Burpee Box Jump (30/24)

Goal: 5+ Rounds on the first, 4+ Rounds on the second, and 4+ Rounds on the third

Coach Steve will be hosting a rowing clinic this Saturday August 18th @ 8:00am. Focus will be on proper rowing form and improving rowing technique to maximize power and efficiency. Highly encourage you to take part!! See you there.

Workout of the Day

Deadlift

5-5-3-2-1-1-1

Workout of the Day

D.T.

5 Rounds

12 Deadlift (155/105)

9 Hang Power Clean

6 Push Jerk

Workout of the Day

Squat Clean

2-2-2-1-1-1

Workout of the Day

3 Rounds

10 Thrusters (155/95)

10 Ring Muscle Up

Run 400 meters

Workout of the Day

For Time:

50 CTB Pull Up

100 OHS (75/55)

200 Double Under

Sweat ❤️ assault bike style!