Monday

2-4-6-8-10

Deadlifts

Tuesday

For Time 

200 Calorie Bike

100 Wall Balls

50 Power Snatches

25 Burpee Box Jump Overs

Wednesday

6 Rounds

500m Row

Rest 5 Minutes

Thursday

7 Rounds For Load

50ft Front Rack Lunch

Rest 3-5 Minutes

Friday 

30-25-20-15

Pull Ups

Push Press

Saturday

10 Rounds For Time

1 Power Snatch

3 Overhead Squats

Monday Workout of the Day

AMRAP 15

50 Double Unders

10m Handstand Walk

5 L-Sit Pull Ups

Tuesday Workout of the Day

10 Rounds

100m Sprint

Rest 2 Minutes

Wednesday Workout of the Day

EMOM 30

1 Squat Snatch

Thursday Workout of the Day

For Time

500m Row

Immediately into

21-15-9

Ring Dips

Russian KBS

Immediately into

500m Row

Friday Workout of the Day

Part 1

7-7-7-7

Front Squats

Part 2

20-10

Front Squat

Push Jerk

Saturday Workout of the Day

AMRAP 25

10 Pull Ups

20 DB Snatch

30 Sit Ups

Workout of the Day

“The Big Complex”

High Hang Clean + Hang Clean + Clean + Push Press

High Hang Clean + Hang Clean + Clean + Push Jerk

High Hang Clean + Hang Clean + Clean + Split Jerk

Workout of the Day

For Time

400m Sprint

2 Minute Rest

50 Wall Balls

2 Minute Rest

50 Medball Cleans

2 Minute Rest

50 Medball Sit Ups

2 Minute Rest

400m Run

Workout of the Day

Tabata

DB Hang Squat Cleans

Ring Rows

Calorie Bike

Workout of the Day

5-5-5-5-5

Press

5-5-5-5-5

Max Height Box Jumps

Workout of the Day

Partner Workout

5 Rounds Each

25 GHD Sit Ups

500m Row

UPCOMING EVENTS

Whole 30

May 1st to May 31st

Memorial Day Murph

Monday, May 28th 9am Only

Workout of the Day

1 Minute On-1 Minute Off

100 Calorie Row

50 Clean and Jerks

100 Calorie Bike

10 Legless Rope Climbs

UPCOMING EVENTS

Whole 30

May 1st to May 31st

Memorial Day Murph

Monday, May 28th 9am Only

Workout of the Day

AMRAP 15

3/4 BW Press

2x Reps 3/4 BW Back Squat