• Open Gym

     September 5th:

    Open Gym 10 am to 11am

  • Cleans, Overhead Squats, Toe to bars

    September 4th Workout of the day:

    20 Minutes to a Hang Clean 1 rep


    Complete as many rounds as possible in 10 minutes

    10 Overhead Squat 115/75 pounds

    15 Toes to Bar

    post rounds completed

  • Ring Skills, Running, Pistols, Jump overs, Sit Ups

    September 3rd Workout of the day:

    Practice Ring Skills 


    For Time:

    800 meter run

    50 Pistols

    200 Double Unders

    50 Box Jump Overs 24/20 inch box

    800 meter run

    75 Sit ups

    post time completed



  • Squats, Burpees, Pull Ups

     September 2nd Workout of the day:

    Back Squat 5-5-5 (40%,50%,60%) Deload

    Strict Pull Ups 3 x max reps


    With a 15 minute running clock,

    Row 1000 meters

    -- then --

    Complete as many rounds as possible

    7 Lateral Bumper Plate Burpees
    7 Pull-ups

    post rounds completed

    Finisher 50 Russian twists


  • Deadlifts, Handstand Push ups, Jerks

     September 1st Workout of the day:

    20 Minutes to establish a Jerk 1 rep


    5 rounds for time:

    9 Deadlifts 225/155

    9 Handstand Push-Ups

    post time completed

    Finisher 75 Hollow Rocks

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