Monday is almost here!
1. "Whiskers"
Thursday 5.25.2017
I mean really, how music sassy awesomeness can you fit in one picture?
1. Goat Day
EMOM x 20
Odd: Goat 1
Even: Goat 2
2. ROMWOD
Wednesday 5.24.2017
1. Hang Snatch
3-3-3-2-2-2-1-1-1
2. Tempo Back Squat
5x2 @ 33x3, climbing
3. Assault Bike
3:00 Max Calories
Tuesday 5.23.2017
These three BAB's reunited and it. was. AWESOME!
1. "Dorothy"
3 RFT:
400m Run
21 KB Swings (53/35)
12 Burpee Box Jumps (24/20)
2. Funky Business
EMOM x 12
Min 1: Skierg 15/12 Cal
Min 2: Sled Push 50'
Min 3: 5/3 Stone Shoulders (95)
Min 4: Rest
Monday 5.22.2017
Congratulations to Tori on graduating Cawledge!!
1. "Uncle Joe"
For time:
15 Clean & Jerks (135/95)
10 Rounds of "Cindy"
15 Clean & Jerks (135/95)
2. Front Squat
3x3, across
3. Core Work
Tabata In & Outs x 6 Rounds
Russian Twists 3x10-12
Plank Holds 3x1:00
Friday 5.19.2017
1. "Tacklebox"
6 RFT:
200m Run
10 HSPU
10 Deadlifts (225/155)
2. Goat Work
3. Have a phenomenal Friday
Thursday 5.18.2017
One of these things is not like the other... [Video Here]
1. "Pharaoh's Way"
Teams of two,
For time:
50 KB Swings (53/35)
40 Pull Ups
30 Box Jump Overs (24/20)
100 Sit Ups
30 Box Jump Overs (24/20)
40 Pull Ups
50 KB Swings
*20:00 Cap
2. ROMWOD
Wednesday 5.17.2017
Samantha, my dear, you are a rockstar!
1. Back Squat Sillyness
Every 2:00 for three cycles:
5 Back Squats
3 Back Squats
1 Back Squat*Weight must build off previous set of same number of reps.
Example:
5 reps @ 185
3 Reps @ 205
1 Rep @ 205
5 Reps @ 205
3 Reps @ 215
1 Rep @ 235
... and so on.
2. Hang Snatch
5 x 2, Climbing
3. Conditioning
5 Rounds:
:45 AB Hard Effort
3:00 Rest
Tuesday 5.16.2017
Congratulations, brother. You make our community incredibly proud.
1. "Triple Threat"
AMRAP 30:00
1k Row
100 Double Unders
1k Run
2. Core Work
Alternating Tabata Intervals of..
1. Hollow Rocks
2. Superman Holds
3. Beach Body
Curls
4x8-12
Dips
4x8012
Monday 5.15.2017
Bruce doing handstands in front of Old Glory is about as American as it gets.
1. "Serotonin Spike"
5 RFT:
8 Squat Cleans (135/95)
8 T2B/K2E
8 Bar Facing Burpees
2. Push Press
4x3, across
3. Cardio "Cool Down"
5 Rounds:
:40 sustained effort
:20 max sprint
Friday 5.12.207
Flash Back Friday to five years ago and simpler times.
1. "Wilfred"
Teams of 3,
3 RFT:
75 Overhead Squats
800m Run
Round 1: 75/55
Round 2: 95/65
Round 3: 115/75
2. Gymnastics Work
EMOM x 12
Min 1: 5-7Strict Pull Ups
Min 2: 5-7 Strict HSPU
Min 3: 10 GHD Sit Ups
Thursday 5.11.2017
Sweet Shin Music! Ouch! Our homie Nick in Afghanistan did NOT enjoy yesterdays workout. Heal quickly, brother!
1. Goat Day
EMOM x 20
Min 1: Goat 1
Min 2: Goat 2
2. ROMWOD!!!
Wednesday 5.20.3027
"I'm pretty tired. Think I'll go home now" - Forest Gump
1. Deadlift
12:00 to hit a heavy single
2. "Vice Chancellor"
For time:
10-9-8-7-6-5-4-3-2-1
Lateral Burpees
Deadlifts (60% above)
Box Jumps (30/24)
3. Extra Credit
For time:
500m Row
500m Ski
50 Cal Assault Bike
Tuesday 5.9.2017
With every rainy day comes a bright and brilliant rainbow.
1. "Cannon Ball"
5 Rounds for total reps,
:20 on/:40 off:
1. Calorie Row
2. Dumbbell Front Squats
3. Push Ups
4. Double Unders
*These are designed to be MAX effort
sprints each round. Don't hold back!
2. Single Arm DB/KB Rows
3x8-12 per arm
3. Core Work
5 Rounds:
15 Back Extensions
:15 Tuck/L-Hangs
Monday 5.8.2015
"We're the three best friends that anybody could have!" Great job yesterday, ladies!!
1. "Empowerment"
5 RFT:
200m Run
6 Clean & Jerks (155/105)
12 Pull Ups
2. Power Clean
4x2, climbing
3. Handstand Holds
Accrue 2:00 in an upside down hold
facing the wall
Friday 5.5.2017
Tacos for everyone!
1. "Star Lord"
3 RFT:
35 Wall Balls (20/14)
25 Box Jumps (24/20)
15 Deadlifts (245/165)
5 Muscle Ups
2. Assault Bike!!
3. Rounds:
1:00 Max Calories
Rest 3-5:00 between efforts
Thursday 5.4.2017
If Ray Charles were a dog :)
1."Gamora"
Teams of two,
AMRAP 20:00
30 Calorie Row
50 Bench Press (135/95)
70 Sit Ups
2. ROMWOD
Wednesday 5.3.2017
Get weird.
1. Overhead Squat
15:00 to hit a solid single
2. "Infinity Stone"
For time:
50-40-30-20-10 Double Unders
25-20-15-10-5 KB Swings (70/53)
3. Stretch Yo' Body
Tuesday 5.2.2017
Pretty much.
1. "Yondu"
For time:
400m Run
21 Pull Ups
21 Shoulder to Overhead (95/65)
400m Run
15 Pull Ups
15 Shoulder to Overhead (95/65)
400m Run
9 Pull Ups
9 Shoulder to Overhead (95/65)
400m Run
2. Gymnastics Development
EMOM x 10
Odd: 6-8 Strict Deficit HSPU
Even: 6-8 Strict Pull Ups
3. Bench Press
5x5, across
Monday 5.1.2017
How the hell does ANYONE look calm, cool and collected on an assault bike!?