Tuesday 8/30

1. Performance: For Time: 5×50′ Handstand Walk, rest as needed between sets (athletes must change come down and change direction every 50′).   OR   Fitness: For Quality: Wall Walk+Nose-to-Wall Handstand Hold 5×3+:30s on

Monday 8/29

1. Hang Snatch+Snatch 5×1+1 (work up)   2. 5 Rounds For Time:     5 Bar Muscle Up’s     10 Overhead Squats (135/95)

Saturday 8/27

9am Community Trial Class 1. Skill: Movement Prep   2. 5 Rounds For Time:     200 Run     10 Burpees  1. Clean Pull+Clean 4×2+1 90%   2. 50-40-30-20-10 Double Unders     10 Burpees between each set.

Friday 8/26

1. Back Squat 5×2 Heaviest Possible 2. Seated Dumbbell Press 5×3-5 Heavy 3. Stone Over Shoulder 3×3-6 HEAVY, rest as needed between sets.

Thursday 8/25

1. For Time:     21 Power Cleans (135/95)     9 Muscle Ups     15 Power Cleans     7 Muscle Ups     9 Power Cleans     5 Muscle Ups   2. Odd Object Carry 3×100-200m, resting as needed between sets (pick your object).

Wednesday 8/24

1. Power Snatch+Snatch 5×1+1 85%   2. For Time (185/135, 8/4″):     15 Deficit Handstand Push Ups     20 Back Squats     15 Push Jerk     20 Front Squats     15 Deficit Handstand Push Ups 

Tuesday 8/23

1. “T.K.”     20 Minute AMRAP:     8 Strict Pull Ups     8 Box Jumps (36/30″)     12 Kettlebell Swings (2/1.5)   U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company,

Monday 8/22

Old school… 1. Push Press 5×3 Heaviest Possible   2. 50 Thrusters For Time (155/105)     Every minute on the minute and starting with zero perform 4 burpees. 

Saturday 8/20

9am Community Trial Class 1. Skill: Movement Prep   2. Teams of 2 For Time:     Run 400m Together      400m Farmer’s Carry (Rotate every 100m walking with your partner, pick your weight)     50 Pull Ups (any way)     400m Farmer’s

Friday 8/19

1. Wide Stance Box Squat 2 OTM x 8 Minutes @ 55% (use bands or chains) 2. Romanian Deadlift 5×3 Heavy (tempo, 31X0) 3. Suitcase Carry 3×100′ (50′ LH/50′ RH) HEAVY, rest as needed between sets.    7PM Friday Night