Workout of the Day

Monday, 4/9/2018 Warm up: Coach’s Choice + 10 Wall Balls A. Four sets of: Deadlift x 3-5 reps @ 75-80% Rest 20 seconds Handstand Push-Ups x Max Reps in 60 seconds Rest 3 minutes B. AMRAP in 8 minutes of: 15 Kettlebell Swings (16/24) 30 Double-Unders/ 90 Singles ———- Tuesday, 4/10/2018 Warm up: Coach’s Choice + 11 Wall Balls A. E2MOM, for 12 minutes (6 sets): Front Squat x 1 rep Build over the course

Monday, 4/2/2018 Warm Up: Coach’s Choice + 13 Wall Balls A. For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor. Every 90 seconds, for 6 minutes (4 sets): High Hang Squat Snatch x 2 reps @ 50-65% of 1-RM Snatch Rest 60 seconds, and then… Every 90 seconds, for 6 minutes (4

Monday, 3/26/2018 Warm up: Coach’s Choice + 14 Wall Balls A.Take 15 minutes to build to today’s 5-RM Single Arm DB/KB Strict Press Alternate arms as you’re building. B. AMRAP in 12 minutes of: 12 Power Cleans (95/135) 12 Push Presses (95/135) 12 Front-Racked Alternating Reverse Lunges, total (95/135) ———- Tuesday, 3/27/2018 Warm up: Coach’s Choice + 13 Wall Balls A.Every 3 minutes, for 36 minutes (3 sets of each): Station 1 – 30 Calories

Workout 18.5 Complete as many reps as possible in 7 minutes of: 3 thrusters (65/100) 3 chest-to-bar pull-ups 6 thrusters 6 chest-to-bar pull-ups 9 thrusters 9 chest-to-bar pull-ups 12 thrusters 12 chest-to-bar pull-ups 15 thrusters Scaled: Men use 65 lb., perform jumping chin-over-bar pull-ups Women use 45 lb., perform jumping chin-over-bar pull-ups

Join us Sunday, March 25th for “The INCLINE” Monday, 3/19/2018 Warm up: Coach’s Choice + 15 Wall Balls A. Back Squat E2MOM, for 10 minutes (5 sets): 6 reps @ 65% 4 reps @ 75% 2 reps @ 85% 2 reps @ 90% 1 rep @ 95% followed by… One set of Back Squat x Max Unbroken Reps @ 87% B. 3 rounds of: 50 Double-Unders/ 150 Singles 15 Toes to Bar 16 Kettlebell Thrusters,