Category Archives: Daily Workout

Level I 1000m Row 30 Deadelifts  135#/95# 30 Lateral Bar Jumps  R/L=1 Rep 20 Deadlifts 20 Lateral Bar Jumps 10 Deadlifts 10 Lateral Bar Jumps 1000m Row Post time. Level II 21-15-9 Clean and Jerks 135#/93# Burpee Box Jumps  24″/20″ … Continue reading →

Level I “Hamburguesa” 5 Pull Ups 10 Push Ups 20 Squats 200m Run 21 KB Swings  53#/35# 12 Pull Ups 400m Run 75 Wall Ball 20#/14# 400m Run 12 Pull Ups 21 KB Swings 200m Run 20 Squats 10 Push … Continue reading →

Level I 800m Run 30-20-10 KB Swings  53#/35# Burpees 800m Run Post time. Level II Push Press  2,2,2,2 + “Diane” 21-15-9 Deadlifts  225#/155# HSPU’s Post loads and time. Level 2X 30 Deadlifts  225#/155# 30 KB Swings  70#/53# 30 Weighted Pull … Continue reading →

Level I 500m Row 400m Run 500m Row + 3 Rounds 15 Wall Ball  20#/14# 15 Pull Ups 15 Push Ups 15 Box Jumps 20′ Post times. Level II EMOM for 10 Minutes 3 Squat Clean Thruster  115#/73# 3 Pull … Continue reading →

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

“Mexican Stand Off” Two person teams complete 100 burpees. The burpees must be completed while one person is holding a bar (135#/93#) overhead. Then: AMRAP in 12 minutes Max Clean and Jerks 135#/93# Same partners, same bar, one person working … Continue reading →

Level I AMRAP in 20 Minutes of: 10 Push Press  75#/53# 10 Back Squats 10 Push Jerks 10 Front Squats 40 Jump Rope Reps Post rep totals. Level II 10 Rounds 3 Burpees 6 Squats 9 Pull Ups 18 Double … Continue reading →

Level I 1 Mile Run 3 Rounds 10 Pull Ups 20 KB SDLHP  53#/35# 10 Knees to Elbows 1 Mile Run Post time. Level II Squat Clean 2,2,2,2 + 3 Rounds 7 Hang Power Cleans  115#/73# 14 Pull Ups 21 … Continue reading →