Justin

17Jul19

Workout of the Day: 2 Rounds, of: 20 Dumbbell Plank Rows 50/35 15 Box Jumps 24/20 10 Thrusters 75/55 Rest 1:00 10 Thrusters 75/55 20 Dumbbell Plank Rows 15 Box Jumps Rest 1:00 15 Box Jumps 10 Thrusters 75/55 20 Dumbbell Plank Rows Rest 1:00 “I love the man that can smile in trouble, that …

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16Jul19

Workout of the Day: Part 1) EMOM 5 3 Squat Snatches Start at 50% 1RM Snatch and increase every round. Score is final weight you achieved. Part 2) EMOM 5 1 Squat Clean + 1 Split Jerk Start at 50% 1 RM Clean and increase every round.  Score is final weight you achieved. Part 3) Assault …

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15Jul19

Workout of the Day: AMRAP 9 6 Deadlifts 225/155 Run 100m Rx + 275/185   “If you don’t make mistakes, you’re not working on hard enough problems.” – Frank Wilczek

12Jul19

AMRAP 3 5 Box Jumps 24/20 5 Pull Ups Rest 1:00 AMRAP 3 5 Box Jumps 24/20 3 Bar Muscle Ups Rest 1:00 AMRAP 3 5 Box Jumps 24/20 1 Rope Climb “Motivation is a fire from within. If someone else tries to light that fire under you, chances are it will burn very briefly.” …

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11Jul19

Workout of the Day: EMOM x 5 rounds (20:00 total) a) 6 Hang Power Cleans 95/65 b) 12 Back Rack Lunges 95/65 c) 3-6 L-sit Chin Ups d) 10 GHD Situps 1:00 rest -then complete for time Run 400m Row 500m Score is time to run and row combined. “The only thing we have to …

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10Jul19

Workout of the Day: Shoulder Press 70% x 5 80% x 3 90% x 1+ Record weight and total reps achieved on last set. Tabata Mountain Climbers   “Great minds discuss ideas; average minds discuss events; small minds discuss people.” – Eleanor Roosevelt

9Jul19

Workout of the Day: 5000m Row 400m Uneven Farmers Carry 30 Wallballs Teams of 2.  Only one person works at a time and partners may switch as necessary.  Both partners will walk 400m and only one partner carries the KB’s at a time. “The person who says it cannot be done should not interrupt the …

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8Jul19

Workout of the Day: 21 goblet squats 53/35 9 burpees -then 2 rounds of 50 double unders 10 toes to bar Rest 2:00 15 goblet squats 53/35 15 burpees -then 2 rounds of 40 double unders 8 toes to bar Rest 2:00 9 goblet squats 53/35 21 burpees -then 2 rounds of 30 double unders …

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5Jul19

Workout of the Day: Grace 30 Clean and Jerks, 135# / 95#   “Nothing in this world can take the place of persistence. Talent will not: nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not: the world is full of educated derelicts. Persistence …

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4Jul19

Workout of the Day: Teams of 3 Kettlebell Swings 53/35 Box Jumps 24/20 Air Squats Push Ups Burpees Pullups Sit Ups Row (cals) Double Unders Wall Balls 20/14 Ball Slams 30/20 Dumbbell Push Press 45/35 As a team, complete a total of 1776 reps of a combination of all the movements.  This can be done …

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