Month: June 2015

Happy Birthday Angie!

Workout of the Day “Partner Angie” Buy in: 40 burpees (between partners) 100 pullups 100 pushups 100 partner situp med ball toss 100 partner squat med ball toss Finish w/ 40 Burpees (between partners) Break up however you choose Must complete one exercise before moving on

Man-Makers/V-ups/Row

Strength Deadlift 5-5-5-5-5 reps Workout of the Day 15-12-9-6 reps of: Man-makers V-ups Row (calories) Alternate Workout AMRAP 10 min. Sledgehammer Strikes – 30 Reps (15 RT, 15 LT) 10 Dips Farmer’s Walk – 100Ft.

Run/Burpees

Workout of the Day Complete 3 cycles; 1 min rest btw each AMRAP 5 Min. 400m Run Max rep Burpees (17 min. total)

KBS/Squats/OH Lunges

Strength Front Squat 3-3-3-3-3 reps Workout of the Day Ascending Ladder work up as high as possible in 15 minutes 1 KBS 1 Squat 1 Overhead Standing Lunge (w/ plate) …then 2 of each, 3, etc. Alternate WorkoutFor Time. 50 Pistols (alternate legs)

Happy Birthday Jack!

Jack’s B-day Workout Buy in: 1979m Row 1 Round 36 Push-ups 36 Broad Jumps 1:00 plank hold 36 Jumping Pull-ups 36 Wall Ball 36 KtoE Cash out: 100 Double Unders Buy in: 1979m Row 1 Round 36 Push-ups 36 Broad Jumps 1:00 plank hold 36 Jumping Pull-ups 36 Wall Ball 36 KtoE Cash out: 100 …

Happy Birthday Jack! Read More »

Burpees/Sit-ups/Box Jumps

Strength Find 1RM Overhead Squat Workout of the Day 9 Min. CAP “Complete 75 Burpees With remaining time, complete AMRAP of” 12 Sit Ups 6 Box Jumps Score = total reps (including burpees) Alternate Workout “Griff” Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards

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