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  • Thursday – 101217

    Olympic Power Snatch Find your 1 rep max. Workout of the Day Death by. . .wall-ball (20/14) Post your scores to the Whiteboard.

  • Friday – 033117

    EMOM EMOM for 20 minutes: In the 1st minute, perform 6 barbell roll outs. In the 2nd minute, perform a weighted super man hold in GHD. In the 3rd minute, perform 8…

  • Thursday – 020917

    Olympic As heavy as possible: Snatch pull + below the knee hang snatch + 2 overhead squats Workout of the Day 5 rounds for time: 7 muscle-ups 15 wall-balls (30/20) If you…

  • Monday – 112116

    Olympic From the ground: 5 front squats + jerk Workout of the Day In 20 minutes: Run 1.5 miles, then in remaining time, perform AMRAP of “Holleyman” 5 wall-balls (20/14) 3 handstand…

  • Thursday – 071416

    Olympic Segment clean + 2 Front squats + Jerk Pause 2 seconds below the knee. Workout of the Day 30 Calorie row 30 Handstand push-ups 30 Pull-ups 30 Wall-balls (20/14) 30 Hang…

  • Friday – 103015

    Strength Push Press Find your 1 rep max. Workout of the Day 21 Power cleans (135/93) 21 Lateral bar burpees 30 Wall-balls (30/20) 15 Power cleans 15 Lateral bar burpees 30 Wall-balls…

  • Friday – 031315

    [youtube]https://youtu.be/-G6Fcm6rqCU[/youtube] 15.3! Warm-up 3 rounds not for time: 200 meter run 10 PVC shoulder dislocates 5 Muscle-up rows 5 Goblet mobility squats Spend 1 minute mobilizing ankle (each leg) Workout of the…