Rest

Get up and move it!

Uh oh...

300311

For time:
30 Squat cleans 95/135

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290311

5 RFT:
Run 400m
30 Glute-Ham Sit-ups/Ab mat sit ups
250 pound Deadlift, 15 reps

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280311

benchmark workout intended to give insight into
and to train total strength. It is the sum of
your single rep max weight for three exercises,
the Deadlift, the Overhead press, and the Back squat.


Total
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

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Rest

260311

Have you seen this man?

Skill Builder:
Foam roll & stretch

3 RFT:
400m Run
21 KB Swings
12 pull ups

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250311

Skill Builder:
Overhead Squat
3x5

5 RFT:
40# Dumbbells Split Clean 15 reps
21 Pull-ups

240311

Skill Builder:
Hang power cleans
5x5x3
Go heavy as possible

21-15-9
Push press 65/95
Burpees

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Rest

EVOO

220311

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (about 26 lbs.)
50 Walking Lunge,
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

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210311

Thanks Micheal & Eve for coming out Saturday
for our demo-class.

Skill Builder:
10 mins. to get to 1rm deadlift

7min AMRAP:
7 Wall ball 14/20 9"
7 Power cleans 95/135

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200311

Yeeeaaa Burpees!

Skill Builder:
Work on your singles & dbl unders for 5 mins.

3 RFT:
21 Push ups
21 Squats
21 Burpees

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Rest

Massage, Stretch, Try a new sport, Work on a new skill or just chill.

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180311

5 RFT:
250m row
10 Renegade rows w/push up 15/25
20 Wall ball 14/20

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170311

Skill Builder:
Shoulder Mobility

Death by:
Pull ups

On the minute of every minute perform a pull up
On the second minute perform 2 pulls and so on
Until you fail to finish the pulls for that minute.

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160311

Regg and David once again welcome aboard guys!

10 RFT:
1-9 floor

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Rest

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140311

Tabata Everything
Push press 65/95
10m sprints
Sit ups

20 secs. of work 10 secs of rest.
30 sec rest between rounds.

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130311

For time:
Sandbag clean and press with Burpee
& 10m sprint

Ladder from 10 - 1
First leg run down 10 sandbag clean & press
after each rep a burpee must be done. Next
9...8..

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120311

4 RFT:
25 Jumping slam ball
400m run

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Rest

Congrats to Reginald & David on there
successful completion of the Mechanics Program Welcome aboard!

100311

Run 2x800m
Sprint 2x400m
Sprint 1x200m

Rest 3 minutes between each round

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090311

For time:
30 Squat cleans 95/135

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080311

Skill Builder:
Dead lift 1-1-1-1-1-1-1
(Go heavy as possible)

3 RFT of:
400m run
21 Burpees
400m run

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Rest

060311

For time:
Row 2000m

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050311

For time:
150 Heavy Wall ball shots
(use the heaviest med ball you can)

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040311

Have you seen this man?

5 RFT of:
400m run
30 Box jumps 24"
30 Wall ball 20#

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Rest

Relax, Foam roll, Message, Sleep, Play a new sport

020311

For time:
150 Sledge hammer strikes

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010311

For time:
100 Push ups
100 Sit ups
100 Squats

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