Wednesday – August 1

5 Rounds400 M Run21 Sit Ups15 Hand Release Push Ups12 Toes to Bar*25 Minute Cap________________________________________If you see movements that you struggle with, try to break the sets up in to small but sustainable increments. Short rest is key, especially when you...

Tuesday – July 31

Part 1:9 Minute Alternating EMOM1: 30 Seconds Weighted Step Ups2: 30 Seconds Handstand Push Ups3: 30 Seconds DB Squats *Not recording.  Increase rest/decrease work if desiredPart 2:4 x 23 x 1Back Squat________________________________Olympic Lifting –...

Monday – July 30

2 Minutes (0:00-2:00)20 KB Swings (53/35)Max Rep Burpees2 Minute rest3 Minutes  (4:00-7:00)20 KB Swings (53/35)15 BurpeesMax Rep Double Unders3 Minute Rest4 Minutes (10:00-14:00)20 KB Swings15 Burpees75 Double Unders Max Rep Power Cleans (115/75)4 Minute...

Saturday – July 28

In Teams of 2 (1 working/1 resting)100 Box Jumps 100/80 Cal Row80 KB Lunges (53/35)80 KB Swings (53/35)60 Thrusters (95/65)60 Push Ups40 Sumo Deadlift High Pulls (95/65)40 Teos to Bar*30 Minute Cap____________________________________________*Most important thing...