Workout of the Day

Tuesday, August 1st 2017

Mitch

Skill Work: Strict Pull-ups

3×5 Tempo Strict Pull-ups
– fast up
– 3 second hold chin over bar
– 3 second descent
– 3 second hold at bottom

12 Minute AMRAP:
3 Muscle Ups (Ring or Bar)
8 Box Jumps (30/24)
200m run

Monday, July 31st 2017

Ponce

15 Minutes to work to a heavy:
1 Squat Clean + 1 Front Squat + 1 Jerk

For Time
50 Cal Row
then,
3 Rounds
8 Hang Squat Cleans (125/85)
12 Hand Release Push-Ups
24 Double Unders
then,
50 Cal Row

Friday, July 28th 2017

Chase

Strict Pull-Up work:

EMOM 10
Odd: 7 strict bent over rows (1 second pause at top and bottom)
Even: 40 second farms carry hold (heavy KB in each hand)

10 Minute AMRAP:
8 Toes to bar
4 Power Cleans (165/115)

Tuesday, July 25th 2017

Kelly

For time:

1200m run
10 Pull Ups
800m run
15 Pull Ups
10 Shoulder to Overhead (115/80)
400m run
20 Pull Ups
15 Shoulder to Overhead (115/80)
10 Handstand Push Ups
200m run
25 Pull Ups
20 Shoulder to Overhead (115/80)
15 Handstand Push Ups

Box Brief

Tomorrow, Wednesday, July 26th is Bring a Friend Day!