February 2020

“Body Slam”50 – 40 – 30 – 20 – 10 Double undersSlam balls (35/25)Sit-ups Tomorrow’s Forecast:Wednesday’s workout calls for thrusters and rowing. Box Brief:Weightlifting Clinic... Read More

“Punching Bag”5 Rounds:400 Meter run20 Pull-ups20 Ring push-ups Tomorrow’s Forecast:Tuesday’s workout calls for double unders, slam balls, and sit-ups. Box Brief:Weightlifting Clinic is this Thursday... Read More

“Cupid”3 Rounds: teams of 240 Seconds Work, 20 Seconds Rest (each)Row for calories w/deadlift hold (205/145)Burpees w/L-sit holdOverhead lunge (45/25) w/bar hang Recipe of the... Read More

Strict Gymnastics3 Sets for Max Repetitions:Max strict pushHSPURing dipsPush-upsMax strict pullChest to bar pull-ups Pull-upsBand assisted/ring rowsAthletes will complete 3 sets of max-unbroken reps of... Read More

Overhead SquatHeavy single “Power Move”10 Minute AMRAP:6 Power snatch (95/65)9 Overhead squats (95/65)12 Box jumps (24/20) Tomorrow’s Forecast:Thursday’s workout calls for gymnastic strength followed by... Read More

“Cardi-B”5, 4-Minute AMRAPs:30/20 Calorie row20/15 Calorie bike or 15 burpeesMax 10m shuttle runs4-minute rest Tomorrow’s Forecast:Wednesday’s workout calls for overhead squats, power snatches, and box... Read More

Romanian Deadlift Moderate set of 6 “Cheaper by the Dozen”12 Minute Ladder:3/3, 6/6, 9/9, etc…Deadlift (205/145)Toes to bar Tomorrow’s Forecast:Tuesday’s workout calls for bike, row... Read More

“Aleve”18 Minute AMRAP:42 Double unders6 Muscle-ups42 Double unders12 Shoulder to overhead (135/95)42 Double unders 18 KBS (72/53) Recipe of the Week:I have another great breakfast... Read More