July 2019

DVBFor time: Run 1 mile with a 20-lb. medicine ball Then, 8 rounds of: 10 Wall balls (20/14) 1 Rope ascent Run 800 meters with... Read More

“Sand Rail”Every 3 Minutes, for 24 Minutes200 Meter run5 Bar Muscle-ups30 Double unders Box Brief:Apollo Movie night is on Saturday the 20th! Don’t forget to... Read More

“Lockout”For time:2 Minute handstand hold 500 Meter row2 Minute L-sit500 Meter row2 Minute support on rings500 Meter row Tomorrow’s Forecast:Friday’s workout calls for wall balls,... Read More

“Rapunzel”5 Rounds:25 Push-ups15 Deadlifts (205/145)2 Rope climbs Tomorrow’s Forecast:Thursday’s workout calls for handstand hold, rowing, L-sit, and support on rings. Box Brief:Weightlifting Clinic is this... Read More

Back Squat 5 – 5 – 5 @5-20 lbs heavier than last week Strict Press 5 – 5 – 5 @5-20 lbs heavier than last... Read More

“Oddball”Teams of 28 Minute AMRAP:Buy-In – 800 Meter RunBox Jumps (24/20)4-minute rest 8 Minute AMRAP:Buy-In – 60 BurpeesBar Muscle-ups4-minute rest 8 Minute AMRAP:Buy-In – 300... Read More

“Sicko Mode”4 Minute AMRAP:Buy In – 100 Double unders10 Burpees15 OHS (75/55)4-minute rest 4 Minute AMRAP:Buy In – 75 Double unders10 Burpees12 OHS (95/65)4-minute rest... Read More

“Water Break”18 Minute AMRAP: teams of 280 Box jumps65 Push-ups50 SDLHP (75/55)35 Strict pull-upsTeams will split the work with one athlete working at a time.... Read More

“Sun Burn”5 Rounds:Row 400 metersRun 400 meters 4 Rounds:30 Seconds mountain climbers30 Seconds side plank30 Seconds side plank30 Seconds sit-ups Tomorrow’s Forecast:Thursday’s workout calls for... Read More

Back Squat5 – 5 – 5 @5-20 lbs heavier than last week Strict Press5 – 5 – 5 @5-20 lbs heavier than last week Tomorrow’s... Read More