Recess of the Day Handstand walk practice then For time…. run 800m, 20/18/16/15/14/12/10 push ups 10/9/8/7/6/5 pull ups. 800m run, 75 V-ups. Do 20 push ups, then 10 pull ups, 18 push ups, 9 pull ups and so on down the line. Post your scores to the Whiteboard.Read More

Training of the Day Squat; 20-15-10 at 55%. start time on the first rep, end on the last rep. all 3 sets unbroken. The goal is to do all three sets with as little recovery as possible. then AMRAP 14 minutes of … 7 hang snatch (65% snatch weight), 7 box jump, 7 slam ball...Read More

Training of the Day Dead lift; 4 OTM @ 80% for 5 minutes. then 9-15-21 of… Dumbell snatch (alternating), calorie row, hang clean (115/75) Post your scores to the Whiteboard.Read More

Training of the Day 12 minutes to find 1RM thruster then “Jackie” For time: 1000 meter row 50 Thrusters (45 lbs) 30 Pull-ups Post your scores to the Whiteboard.Read More

Skill work of the Day Develop the pistol and double under (or work on your triple under) then 2 rounds for reps of… as many pistols as possible in 4 minutes. rest 1, as many burpees as possible in 2 minutes, rest 1, as many double unders as possible in 1 minute, rest 1 minute...Read More

Training of the Day Pull. 1 Full clean, 2 power clean, 3 hang clean, 4 high pull, 5 dead lifts. Start at 60% of clean max and incease weight every 2 minutes until failure. drop weight by 10% and continue through 10 rounds (20 total minutes) then 5 rounds for time of… 12 pull ups,...Read More

Training of the Day Push. 1 jerk, on the minute at 85% for 7 minutes then 2 rounds of… 2 minute max rep Hand release push ups, 1 minute max rep double unders, 2 minute max rep toe to bar. rest :30 then max calorie row in 90 seconds. (score is all reps and calories...Read More