Category

Training of the Day
Training of the Day handstand practice then Slamming Nancy… 5 rounds of 15 slam ball, 400m run Post your scores to the Whiteboard.
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Training of the Day build to heaviest 3 rep weighted pull up in 10 minutes or less then 20-16-12-8-4 of… 45/65lb dumbell snatch (each side), pistol (each side), pull up Post your scores to the Whiteboard.
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Strong of the Day build to 1RM strict press in 10 minutes, then do 3 push press on the minute at that weight X5 minutes then AMRAP in 6 minutes of… 7 HSPU, 21 double unders. Rest 3 minutes AMRAP in 6 minutes of 7 burpees, 21 double unders Post your scores to the Whiteboard.
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Summer is right around the corner, don’t miss a chance at improving your fitness now!!!
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Training of the Day Front squat; from the ground, 3 front squats on the minute at 70% for 6 minutes (If new, use rack) then As many rounds as possible in 14 minutes of… 8 Dips, 8 box jump, 8 thrusters (65/95) Post your scores to the Whiteboard.
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Training of the Day 5 rounds for time of… 150m farmer carry(35/55lb each hand),500m run, 500m row, 3 body weight ground to over head Post your scores to the Whiteboard.
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Training of the Day Dead lift; Time under tension. 5-5-5 @ 65%, fast up, 5 second down. then 10-15-10-15-10-15 of… KBS and toe to bar Post your scores to the Whiteboard.
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Swoll of the Day Strict press; 2-2-2-2-2 @ 90% then 3 rounds of…. max rep body weight bench, max rep chest to bar pull ups. both are done unbroken. no more than :30 rest between the two. Rest 2 minutes following C2B then complete rounds 2 and 3. Post your scores to the Whiteboard.
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Power house, beast mode of the Day Back Squat Find your 1 rep max. then 4 rounds of… 3 full cleans (80%), 2 muscle ups, 1 overhead squat (85%) rest 2 minutes then 4 rounds of 1 rope climb, 2 weighted pistols (each leg), 3 snatchs (80%) Post your scores to the Whiteboard.
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