Workout: Mon @ 5:30am

Workout: Fri @ 5:30am

Workout: Sun @ 9:30am

3RM Power Clean @ 93kg (205#)

Workout: Thu @ 5:30am

Workout: Wed @ 6:00pm

30min Z1 Rowing = 7166m

Wednesday Ox:

1. 4 sets at 85% effort. Focus on transitions and working at a steady, smooth pace.

-Row or AirDyne 15 calories

-8 ring push ups

-15 wall balls 20/14

-8 box jump overs 24/20

-1 rope climb

Rest walk 2-3 min in between sets. Record each round’s time.

Workout: Wed @ 5:30am

Equal Front Squat 3RM even with 3 second hold at the bottom! @ 245#

Workout: Mon @ 6pm

3 rounds

  40s Handstand hold

  7 strict dips

  40s FLR

  4 strict C2B

12x 1 min Row, 1 min rest

  Extra 3 min rest after Rd 6

Workout: Mon @ 5:30am

Workout: Sat @ 9:30am

Workout: Fri @ 6:00pm

Workout: Fri @ 5:30am

Workout: Wed @ 5:30am

Workout: Tue @ 5:30am

Workout: Mon @ 6pm

3 Rounds for Quality (not time)

  Accumulate 40 secs L-Sit on Parallel Bars

  8 strict Toes-2-Bar

  3 Ring Push Ups

Build to 1RM Back Squat (315# equal PR)

3min AMRAP

  10 Box Jumps 24"

  5 Wall Balls 20#

Rest 1 Min then Repeat

Rest 5 mins

3min AMRAP

  Cash In 250m Row

  5 Power Snatch @ 95#

  5 Bar Facing Burpees

Workout: Mon @ 5:30am

Workout: Fri @ 6:00pm

Workout: Fri @ 5:30am

Workout: Tue @ 5:30am

Workout: Mon @ 6:00am

Workout: Sat @ 8:00am

Workout: Fri @ 6:00am