Workout of the Day

Tuesday-Dec 20th, 2015

Strength: Push press 5 x 5 (increase across sets) Workout: 12.3 OPEN – 18 minutes AMRAP 15 Box Jumps (24 /20) 12 Push Presses  (115 / 75) 9 Toes 2 Bar Cash-out: 3 x 12 db bicep curls

Monday-Dec 19th, 2015

Skill: Double unders: 2 minute max jumps Workout:  3 rounds for time 15 deadlifts 15 pull ups 10 ring dips 50 foot overhead walking lunge (45# / 25#) Cash-out: Bullet proof shoulders

Wednesday-Dec 14th, 2016

Strength: Front squat 5 x 5 (increase across sets to 5RM) Workout: 4 rounds for time: 12 burpee box jumps (20/14) 12 OHS (135/95) 12 pull-ups Cash-out: 3 x 12 banded hamstring curls    

Tuesday-Dec 13th, 2016

Strength: Push press 5 x 5 (increase across sets) Workout: 10 minute AMRAP 5 shoulder to overhead (115/75) 10 hand release push-ups 15 goblet squats (50/35) Cash-Out: 3 x 10 landmine row