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Workout Of The Day

“Betty”

20 min AMRAP
12 Push-Presses 95/135
20 Box Jumps 18/24

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Workout Of The Day

Weighted Dips
5-5-5-5-5
(weight belt w/wheels)

Back Squat
5-3-2-1-1-1

Conditioning
10 min AMRAP
 Prowler Push (Up Hill) 2 wheels
20 steps/10leg
Free sprint back to the gym
12 Kettlebell Swings 24/32

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Workout Of The Day

Strength

Weighted Pull-Ups
5-5-5-5-5

Conditioning

20 min AMRAP

500m Row
50 Ab-Mat Sit-Ups

*Score is total sit-ups

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Workout Of The Day

“The Bear”

5 rounds

7 sets of:

1 Deadlift
1 Power Clean
1 Front Squat
1 Push-Press
1 Back Squat
1 Jerk

After completing this complex 7x you can rest as needed.  You will add weight each round and the goal is to find the heaviest weight you can make it through this complex without resting the bar.

____________________

Schedule Announcement:

The Gym will be Closed for Labor Day Weekend on the following days:

Friday, August 29th – Monday, September 1st

We’ll re-open on Tuesday, September 2nd

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Workout Of The Day

Bench Press
5-3-2-1-1-1

Then:

Bench Press: 10-8-6-4-2 (185/105)
Push-Up: 15-15-15-15-15
Strict Pull-Up: 2-4-6-8-10 (1 chain)
GHD Sit-Up: 15-15-15-15-15

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