Sunday 7.21.19

“Pool Party” 3 Rounds 30 Abmat Sit Ups 200m Dumbbell Farmer’s Carry 35/20 10 Jumping Lunges *Post time to comments Wod Guidance Crush the sit ups, hold onto the dumbbell’s, and get some air on those jumping lunges! Box Brief Summer Promo! $99...

Saturday 7.20.19

“Expendables” Teams of 3 600m Run 60 Deadlifts @ 115/80 60 Front Squats @ 115/80 60 Jerks @ 115/80 600m Run 50 Deadlifts @ 135/95 50 Front Squats @ 135/95 50 Jerks @ 135/95 600m Run 40 Deadlifts @ 155/105 40 Front Squats @ 155/105 40 Jerks @ 155/105 600m...

Friday 7.19.19

Strength Power Snatch Build to 5 rep Heavy “Firestarter” 6 Rounds 8 Power Snatch 115/80 8 Burpees *Post weight and time to comments Wod Guidance The 5 rep heavy snatch is meant to be touch and go. The power snatch in the workout should be a weight you can...

Thursday 7.17.19

“Cliffhanger” OTM x 24 minute 1 – 15/12 Calorie Bike minute 2 – 2 Rope Climbs minute 3 – :30 Double KB Front Rack Hold *Post reps and weight to comments Wod Guidance Working on the minute today with a good mixture of cardio on the bike,...

Wednesday 7.17.19

“Jaguar” For time: 200m Run 27 Wall Balls 27 Box Jumps 200m Run 21 Wall Balls 21 Box Jumps 200m Run 15 Wall Balls 15 Box Jumps 200m Run 9 Wall Balls 9 Box Jumps 200m Run @ 20/14 and 24/20 *Post time to comments Wod Guidance Got some running, squatting, and...

Tuesday 7.16.19

Row, Bike, or Ski on the Concept 2 9 Rounds of 1:40 work :20 rest *Post total distance to comments Core Ca$hout Coach’s Choice Wod Guidance Conditioning day! Pick one of the three movements on the C2 Erg and get to work! Let’s work on building the engine...