Workout of the day
3 rounds for time of:
Run 800 meters
30 pull-ups
40 push-ups
50 squats
Challenge of the month
Bring a friend.
Workout of the day
Tabata Ski-Erg
Rest 1 min
Tabata Ring dips
Rest 1 min
Tabata Row
Rest 1 min
Tabata Box jumps, 24″/20″
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the lowest reps performed in any of the intervals.
Challenge of the month
Bring a friend.
Workout of the day
Power clean 5-3-3-1-1-1
Challenge of the month
Bring a friend.
Workout of the day
4 rounds for time of:
15 toes-to-bars
30 thrusters, 30kg/20kg
45 double-unders
Challenge of the month
Bring a friend.
Workout of the day
“Lane”
5 rounds for max reps of:
3/4 bodyweight hang power snatches
Handstand push-ups
* Rest as needed between rounds.
Challenge of the month
Bring a friend.
Workout of the day
40 min. AMRAP of:
1000m Row
200m Farmers walk, 22.5kg/15kg
50m Dumbbell waiter walk (R), 22.5kg/15kg
50m Dumbbell waiter walk (L), 22.5kg/15kg
* In teams of two.
* Break up the row and farmers walk.
* Waiter walk together.
Challenge of the month
Bring a friend.
Workout of the day
For time:
10K Run
Challenge of the month
Bring a friend.
Workout of the day
Complete as many rounds as possible in 20 minutes of:
25 burpees
15 bodyweight back squats
Challenge of the month
Bring a friend.
Workout of the day
“Martin”
For time, with a partner:
2000m row
100 bodyweight deadlifts
50 thrusters, 42.5kg/30kg
1000m row
100 hand-release push-ups
50 pull-ups
500m row
100 sit-ups
100 wall-ball, 20lbs/14lbs
Challenge of the month
Bring a friend.
Workout of the day
Power snatch
2-2-2-2-2
Challenge of the month
Bring a friend.
