December 2019

“New Year, New You”For Time:1000 Meter row100 Double unders50 Calorie bike 100 Double unders1000 Meter run Tomorrow’s Forecast:Thursday’s workout calls for rowing, bench press, and... Read More

Push PressBuild to a heavy set of 5 “Geico”12 Minute Ladder:Push press (115/85)T2BBox jumps (24/20)2/2/2, 4/4/4, 6/6/6, etc. Keep adding 2 reps to each movement... Read More

“Wonderwall”For Time:60 Double unders30 Burpees60 Double unders30 Wall balls (20/14)60 Double unders30 Deadlifts (225/155)60 Double unders30 Wall balls60 Double unders30 Burpees Tomorrow’s Forecast:Tuesday’s workout calls... Read More

SnatchBuild to a heavy single “Big Haul”20 Minute EMOM:Even Minutes – 200 Meter runOdd Minutes – 1-3 Snatches Recipe of the Week:This week’s recipe is... Read More

“Bonfire”5 Rounds: teams of 41 Minute row for calories1 Minute double unders1 Minute burpees1 Minute rope climbs1 Minute Rest Tomorrow’s Forecast:Friday’s workout calls for running... Read More

“12 Days of Christmas”200 Meter run2 HSPU3 Deadlifts (275/185)4 Thrusters (95/65)5 Ring dips6 Pull-ups7 Box jumps (24/20)8 Wall balls (20/14)9 Knees to elbows10 KBS (53/36)11... Read More

“Santa’s Slay”3 Rounds:12 Power cleans (135/95)12 Chest to bar pull-ups12 Push jerk (135/95)12 Toes to bar Tomorrow’s Forecast:Tuesday calls for a Christmas workout involving 12... Read More

“Cinderella”5 Minute AMRAP:600 Meter run1 Round “Cindy”Max clean and jerks (135/95)5-minute rest5 Minute AMRAP:400 Meter run2 Rounds “Cindy”Max clean and jerks (155/105)5-minute rest 5 Minute... Read More