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03 Dec

Posted at 20:00h in Work out of the day

FridayWarm-upWarm-upAMRAP x 5 MINUTES 8 Kipping Swings 8 Barbell Deadlifts 8 Muscle Cleans 8 Jumping Air Squats StrengthPower Clean (5-5-5-5-5)5-5-5-5-5* Power Clean *Reps must be unbroken. (Score is Weight) WorkoutMetcon (2 Rounds for reps)2 SETS 21-15-9 Power Cleans (95/65)|(65/45) Pull-Ups -Rest 2:00 b/t Sets- (Score is Each Set for Time) Metcon (2 Rounds for reps)2 SETS 21-15-9 Power Cleans (95/65)|(65/45) Pull-Ups -Rest 2:00...

02 Dec

Posted at 20:00h in Work out of the day

ThursdayWarm-upWarm-upEMOM x 6 MINUTES (:45 WORK/ :15 REST) MIN 1: Cal Bike (EZ Pace) MIN 2: Scap Push-Ups MIN 3: Cal Bike (Mod Pace) MIN 4: Lunges MIN 5: Cal Bike (Fast Pace) MIN 6: Bear Crawl StrengthBench Press (8-8-6-6-4)8-8-6-6-4 Close Grip Bench Press* *Keep weight moderate. (Score is Weight) WorkoutMetcon (Calories)EVERY 2:00 x 5 SETS 20...

01 Dec

Posted at 20:00h in Work out of the day

WednesdayWarm-upWarm-upON A 5:00 RUNNING CLOCK… 200m Row Into… 2 SETS 5 Inchworms w/ Push-Up 10 Slow Barbell Good Mornings 10 Slow RDLs Into… 200 M Row StrengthDeadlift (10-8-6-4-2)ON A 20:00 RUNNING CLOCK...

28 Nov

Posted at 20:00h in Work out of the day

THANKSGIVING WITH "THE GIRLS"Metcon (Time)COME & BURN OFF THAT EXTRA PIECE OF PUMPKIN PIE WITH A VERY SPECIAL BOOTCAMP FEATURING THANKSGIVING WITH "THE GIRLS" "Angie's House" for Cocktail Hour! AMRAP8 10 Pull-Ups 10 Push-Ups 10 Sit-Ups 10 Air Squats Rest 2:00 "Annie's House" for Apps! AMRAP8 30 Double Unders 30 Sit-Ups Rest 2:00 "Helen's House" for the Main...

27 Nov

Posted at 20:00h in Work out of the day

SaturdayWarm-upDynamic Warm up with BarbellHigh Knees up and back Butt Kicks up and back Lateral Shuffle up and back Power Skips up and back Then grab barbells and complete: 8 Deadlifts 8 Muscle Cleans 8 Front Squat 8 Push Press 8 Goodmornings 8 Back Squats MetconMetcon (Time)IN TEAMS OF TWO 30 CLEAN AND...

25 Nov

Posted at 20:00h in Work out of the day

ThursdayMetcon12 Days of Thankfulness (Time)"12 Days of Thankfulness" 1 250 Meter Row 2 Muscle-Ups 3 Dumbbell Thrusters (55/35 lbs) 4 Burpee Box Jumps (24″/20″) 5 Strict Handstand Push-Ups 6 Chest-to-Bar Pull-Ups 7 Kettlebell Swings (32/24 kg) 8 Single-Arm DB or KB Snatches (4 each arm) 9 Toes to Bar 10 Walking Lunges with Dumbbells (55/35...

24 Nov

Posted at 20:00h in Work out of the day

WednesdayWarm-upWarm-upAMRAP x 5 MINUTES 100m Run 20 Alt. Tuck-Ups 10 Air Squats 20 Jumping Jacks StrengthMetcon (Weight)EMOM x 10 MINUTES 3 Hang Power Cleans + 2 Front Squats *Increase weight every other round. Keep weight moderate. (Score is Weight) WorkoutMetcon (AMRAP - Reps)EVERY 4:30 x 3 SETS 400m Run 20 Burpees 15 Hang Power Cleans (95/63) Max Alt. V-Ups...