Wednesday, October 18th 2017

30 minutes Back Squat, Every 3 minutes, on the minute: 2X5@65%, 3X5@70%   At minute 15 switch to Front Squats and follow the same timing starting at minute 18:00 4X5@60%

Tuesday, October 17th 2017

EMOM 14: Odd: 8/6 Strict Handstand Push-Ups Even: 8/6 Strict Chest to Bar Pull-Ups Conditioning:   5 Rounds for time: 1 Rope Climbs 10 Alt Pistols 100 Meter Run  

Monday, October 16th, 2017

27 minutes: Back Squat, Every 3 minutes, on the minute: 1X5@60%, 1×3@70%, 1X2@80%, 1X2@90%, 1X1@95% At minute 12 switch to Front Squats and follow the same timing starting at minute

Sunday, October 15th 2017

10 Rounds for time: 200 Meter Run 10 Pull-Ups 10 KettleBell Swings 10 Push-Ups 250 Meter Row

Saturday, October 14th 2017

Every 90 seconds for 15 minutes 5 Bench Press, building Partner Workout 14 Rounds alternating: 8 Box Jumps 8 Hang Power Cleans 8 Wall Balls

Friday, October 13th 2017

Every 4 minutes for 24 minutes, building: 1 Power Snatch, 1 Hang Snatch (Squat), 1 Overhead Squat 8 minute AMRAP: 6 Deadlifts 12 Lateral Burpees

Thursday, October 12th 2017

5 Rounds for time: 400 Meter Run 200 Meter Sandbag Run 20 Toes to Bar   Standing See Saw Press 4X20 AHAP Alternate with DB Row 4X8 a side AHAP

Wednesday, October 11th 2017

30 minutes Back Squat, Every 3 minutes, on the minute: 2X5@65%, 3X5@70% At minute 15 switch to Front Squats and follow the same timing starting at minute 18:00 4X5@60% “Leatherface”

Tuesday, October 10th 2017

EMOM 14: Odd: 8/6 Strict Handstand Push-Ups Even: 8/6 Strict Chest to Bar Pull-Ups   “Kingslayer” 5 Rounds 25 KB Swings 10 Burpees 50 Double Unders 10 Push Press