Monday 05/01/2023 Workout Of the Day

Monday 05/01/2023 Workout Of the Day A. E 3:00 x 5 sets 5 bench press 7/side single arm KB or DB rows B. 4 RFT time cap: 17 mins 60 DU / 100 single skips 30/24 cal row 15 dbl DB S2OH @35/50# Workout Notes: The focus of part A is upper body strength, combining a push...

Sunday 4-30-23 Workout Of The Day

Sunday 4-30-23 Workout Of The Day “The 300 Workout” 25 Strict Pull-Ups 50 Deadlift 95/135# 50 Push-Ups 50 Box Jumps 20/24” 50 Floor Wipers (both sides = 1 Rep) 50 Alternating KB Clean & Press (25/arm & Kettlebell must touch the ground between every rep) 35/50#...

Saturday 4-29-23 Workout Of The Day

Saturday 4-29-23 Workout Of The Day “GHOST” 6 rounds for max reps:  1:00 calorie row 1:00 burpees 1:00 double-unders OR single unders Rest 1:00 Today’s workout is a “fun” one called “Ghost” and is created after Robert the...

Friday 4-28-23 Workout Of The Day

Friday 4-28-23 Workout Of The Day In Teams Of Two… AMRAP – 30 30 BB Front Squats 30 Pull-Ups (C2B / Pull Up / Ring Row) 30 BB Alternating Front Rack Lunges 30 DB Push Ups (deficit) 30 BB Back Squat Jumps 30 OH KBS 35/50# *E5M perform 30 kcal on the ECHO...

Thursday 4-27-23 Workout Of The Day

Thursday 4-27-23 Workout Of The Day A. E2M – 6 Build to a challenging 2 TNG Clean & Jerk Use part A. to drill technique on your Clean & Jerk. Newer members should be pulling from the hang position (just above the knee) rather than the floor. The push...