Monday June 18, 2018

This is going to be a great week for FITNESS! Hit the gym as often as you can. The weather is nice so some of you will find yourself feeling more motivated than when its too cold or too hot. Maybe that means you will want to do some extra work. If so, make sure that you eat a little extra healthy food and drink plenty of water.

20 Min Clock:
3 Touch and Go Squat Cleans
4 Front Rack Lunges
5 Thrusters
6 Front Rack Lunges
7 Front Squats
*Score is your heaviest completed(unbroken set)

Finisher: Choose 1
4x400m Run rest 1 min between rounds
3×1 mile Assault Bike rest 1 min between rounds
2×1250 M row Rest 1 min between rounds


Warm up:
5 rounds
10 yards high knees
10 yards butt kickers
10 speed squats
10 yard Samson lunge


7 min emom :15 sprint/:45 walking recovery
5 min emom :30 run/:30 walking recovery
3 min emom :45 run/:15 walking recovery
5 min emom :30 run/:30 walking recovery
7 min emom :15 sprint/:45 walking recovery

B. Class

C. Strict pull-up ladder
Weighted if possible. Rest only as long as needed to go unbroken. Band if necessary.

Friday June 15, 2018

Hulk and Thor are friends yet at times they fight and work against each other. See how this pairing does the same! Text your friends and tell them to meet you for this powerful workout.

“Hulk vs Thor”

30 Min Partner AMRAP*

5 Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Push Press

5 Back Squats


*At 0:00, 10:00, and 20:00

50 KB Snatches 70/53

Thursday June 14, 2018

This is a great workout to really get a sweat going and build your aerobic capacity(what most people refer to as cardio).

aerobic capacity workout

12 Alternating Rounds(6 rounds each)

250 m row+15/10 cal bike

Strength/Technique work:

10 min to find 3 RM power snatch

10 min to find 3 RM barbell row


Warm up:
10 wallballs every:30 for 4 min


A. Class

B. For time*
50 cal row
50 ttb
40 box step overs 50’s/35’s
40 ttb
30 db power cleans 50’s/35’s
30 ttb
20 burpee box jump overs
20 ttb
10 db Squat Snatch 50/35
10 ttb
*22 min cap. box height 24/20.