Workout of the Day

200 m run 27 wall balls 27 box jumps 200 m run 21 wallballs 21 box jumps 200 m run 15 wallballs 15 box jumps 200 m run 9 wallballs 9 box jumps 200 m run

Strength: Wendler Week 1 Bench Press 5-5-5 65% of 90% 1RM x 5 reps 75% of 90% 1RM x 5 reps 85% of 90% 1RM x 5+ reps (As many reps as possible, MUST be more than 5) Then: “Deadlifting… Read more »

Teams of Three – AMRAP in 30 minutes: Buy-in 3000 meter Row 150 Kettlebell Swings 53/35 120 Front Squat with Kettlebells (one in each hand) 90 Hand Release Push-ups 60 Pull-ups

Strength: Wendler Week 4 Deadlift 5-5-5 40%-60% of 90% 1RM Then: EMOM 16 minute: min 1: 14/12 cal row min 2: 12 sumo deadlift high pull 95/65 min 3: 10 C2B Pull Ups min 4: 8 burpee box jump

“Jack” Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device…. Read more »

Strength: Wendler Week 3 Strict Press 5-3-1 75% of 90% 1RM x 5 reps 85% of 90% 1RM x 3 reps 95% of 90% 1RM x 1+ reps (As many reps as possible, MUST be more than 1) Then: 3… Read more »

21-15-9 Calorie Row T2B Snatch 135/95

Strength: Wendler Week 4 Back Squat 5-5-5 40%-60% of 90% 1RM Then: 3 rounds, 1 minute per station for total reps of: Hang Power Clean 135/95 Deadlift 135/95 Wall ball 20/14 Ring dips rest

Please join us today for Open Gym from 10 am-12 noon. We will see you then!