Workout of the Day

10 Min EMOM 1 Thruster 6 Jumping Split Lunges For Time: 30 Thrusters 75/55 30 Back Rack Alternating Step Back Lunges 20 Thrusters 20 Back Rack Alternating Step Back Lunges 10 Thrusters 10 Back Rack Alternating Step Back Lunges

Review Turkish Get-Up  4 x 4 Min Rounds w/ 1 Min Rest in Between 4 Turkish Get-Ups 53/35 11 Burpee Box Jump Overs 24/20 19 Pull-Ups

Back Squats 4 Sec Down, Explosive Out Of The Bottom 4-4-4-4 For Time: 50 Wall Balls 20/14 30 Alternating Dumbbell Snatches 30/35 40 Wall Balls 30 Alternating Dumbbell Snatches 30 Wall Balls 30 Alternating Dumbbell Snatches

With a Partner Complete (30 Min Time Cap) 100 Pull-Ups (Each time Partner A comes off the bar complete 8/10 Calories on the Rower then partner B can go. Alternate like this until 100 Pull-Ups are completed.) Rest 5 Min… Read more »

Mobility 5-7 Min Squat Mobility 16 Min EMOM Clean Complex (increase weight every 4 min starting @ 50% of 1RM Clean increasing only 5% each round) 1 High Hang Squat Clean (position 3) 1 Low Hang Above The Knee Squat… Read more »

Repeat From June 20th see if you can beat your score…? 7 Min AMRAP (split into 3 even groups if needed) 5 Toes-To-Bar 10 Burpees 15 Dumbbell Thrusters 50/35 Rest 3 Min 7 Min AMRAP (out front) 20 Kettlebell Swings… Read more »

For Time: 800m Run 21 Hang Power Snatches 115/80 21 Burpee Box Jumps 24/20 400m Run 15 Hang Power Snatches 15 Burpee Box Jumps 200m Run 9 Hang Power Snatches 9 Burpee Box Jumps

12 Min Alternating EMOM (use same weights for both even and odd min) Even Min:1 Front Squat Odd Min: 3 Back Squats 3 Rounds: (this is to be a sprint) 300m Row 3 X 50ft Shuttle Runs (hand must touch… Read more »

21 Min AMRAP You Go I Go w/ Partner 1-2-3-4-5-6-7 Burpee Over Partner (Partner A complete 1 movement then Partner B complete the same movement before moving on to the next movement.) 28 Partner Squats Alternating Shoulders Each Rep 135/85… Read more »

Mobility 10 Min Shoulder Mobility Overhead Squats (do not overload your 2’s, go heavy but do not compromise form) 7-2-7-2-7-2 For Time: 50 Jumping Lunges 30 Plate Press 45/25 30 Jumping Lunges 20 Plate Press 45/25 10 Jumping Lunges 10… Read more »