Category Archives: Daily Workout

Level I 500m Row 25 Sit Ups 25 KB Swings   35#/26# 1000m Row 50 Sit Ups 50 KB Swings 1500m Row 75 Sit Ups 75 KB Swings Post time. Level II 7 Rounds 7 Deadlifts   115#/73# 7 Hang Squat Clean … Continue reading →

Level I 5 Rounds 100 Jump Rope Reps 10 DB Thrusters  35#/25# 10 Box Jumps  20″ 10 Burpees Post time. Level II 2 Mile Run 50 Burpee Pull Ups Post time.

Level I 3 Rounds 800m Run 15 Deadlifts  135#/95# 25 Sit Ups Post time. Level II Squat Clean-Build to 1RM in 15 Minutes + 3 Rounds 2 Rope Climbs 100 Double Unders Post load and time. Strength Overhead Squat  5 … Continue reading →

Level I 10-20-30 Wall Ball  20#/14# KB Swings  53#/35# Push Ups Lunge Steps Post time. Level II E2MOM for 10 Minutes 10 Thrusters  75#/53# 10 Pull Ups + EMOM for 5 Minutes 5 Deadlifts  275#/155# Post Rx’d or not. Strength … Continue reading →

8:30am – 10:00am Open Gym 10:00am Free Class Workout will be posted in the gym.

1000m Row 25 Overhead Squats 95#/63# 200m Run 50 KB Swings 53#/35# 1000m Row 25 Burpees 200m Run Post total time.

Level I 5 Rounds 15 DB Hang Squat Cleans  35#/25# 15 Knees to Elbows 30 Double Unders (100 Singles) Post time. Level II AMRAP in 7 Minutes 5 HSPU’s 10 Pistols + AMRAP in 15 Minutes 10 Squat Cleans  95#/63# … Continue reading →

Level I 30 Wall Ball  20#/14# 3 Rounds 250m Row 20 KB Swings  53#/35# 10 Burpees 30 Wall Ball Post time. Level II 20 Power Cleans  95#/63# 20 Overhead Squats 15 Power Cleans   115#/73# 15 Overhead Squats 10 Power Cleans  … Continue reading →