Friday

A. Push Jerk Review

B. 5 rounds, with each round starting ever fifth minute of the following:

5 wallwalks
200m/150m row
10 push-jerks @185/115

 

 

Wednesday

A. Max broad jump

B. 100 double-unders
25 toes-to-bars
25 deadlifts
50 box jump overs

Men use 225 lb. for deadlifts and a 24-in. box. Women use 155 lb. for deadlifts …Read More

Monday

A. 1RM backsquat

B. 5×10@50% of 1RM

Monday + Thanksgiving Schedule

A. Practice HSPU and build up to workout weight

B. HSPU + Front Squat + Bar facing burpee
21-15-9-6-3

THANKSGIVING SCHEDULE 

Wednesday : 6AM/7AM/12PM – GYM CLOSES AT 1PM 
Thursday …Read More

Thursday

Jackie!

1000m row
50 thrusters @45#
30 pullups

 

CFG Smash Games from Theo Bochanis 

Tuesday

A. Push Press – 1RM

B. “Freddys Revenge”

5 rounds for time :

5 push jerks @185/115
10 burpees

Friday

A. Hang Power Clean – Heavy single

B. For time:

30 HPC  165/115
90 Wallballs 20/14
180 Double Unders

Wednesday

A. Bench Press 3-3-3-3-3+

B. 3 x 3 minute row for calories – 3 minute rest b/w rounds

C. I’s , Y’s, T’s cash out

Monday + Surprise Election Day Workout

A. FS + Backsquat – 2 + 5 RM

B. Core Work

This Tuesday we will be hosting a special Election Day Workout(s). Come prepared to cast …Read More

Thursday

A. Thruster 3RM,2RM,1RM

B. “Annie” 50/40/30/20/10

Double unders
Sit-ups

substitute hollow rocks for situps if you suffer from aggressive ass rash.