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A.  Push Press + Split Jerk (1+1) 5 Working Sets   B.  “Shane” Every Minute on the Minute for Fifteen Minutes: Minute 1:  125 meter Sprint Minute 2:  2 Rope Climbs Minute 3:  10/8 Calories on Assault Bike

A. Deadlift 8-8-8-8-8 B. "Bad Bo" Four Rounds for Time: 20 meter Kettlebell Goblet Squat Lunges (53/35) 8 GHD or V-Ups 20 meter Bear Crawl 50 Double Unders *16:00 minute Time Cap C. Barbell Club Meets at 6:30pm

A. “Incubator” 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Box Jumps (24/20) Toes to Bar Wallball Shots (20/14) *After rounds 9, 4, 1 row 600m

A. Strict Press 4-4-4-4-4 B. As Many Rounds as Possible in Fourteen Minutes 400 meter sprint With the remaining time: 8 Alternating Dumbbell Snatch (50/35) 6 Burpee Pull Ups C. Sign up for Dr. Kristin's Sports Chiropractic care at the gym! HERE

A. Front Squat 1-1-1-1-1-1 B. “2 Minute Defense” 35 Double Unders 10 Kettlebell Swings (70/53) 8 Hang Squat Cleans (135/95) 200 Meter Sprint Rest 2:00 Minutes after each run. 5 Rounds Total C. Barbell Club meets at 6:30pm!

A. As Many Rounds as Possible in Thirteen Minutes: 13 Toes to Bar 13 Kettlebell Swings (70/53) 13 Box Jump Over (30/24) B. Accessory work (not for time) 400m sandbag carry (60/40) + Assault Bike Sprint 20 calories C. Barbell Club Meets at 9:00am! Hang Snatch + Snatch Find heavy... read more →

A. For Time: 400 meter Run 40 Alternating Dumbbell Snatches (50/35) 400 meter Run B. Snatch 3-3-3-3 Work to a heavy three reps for the day

A. Strict Press 5-5-5-5-5 B. As Many Rounds as Possible Seven Minutes: 2, 4, 6, 8...(add two reps each round) Dumbbell Hang Clean & Jerk (50/35) Wall Balls (20/14) C. Barbell Club Meets at 6:30pm Hang Clean & Jerk (full) 4x2 Hang Snatch (full) 4x2 Back Squat-3 sec pause in... read more →

A. Front Squat 2-2-2-2-2 B. As Many Rounds as Possible in Ten Minutes of: 3-6-9-12-15-18-21... Thrusters (95/65) Bar Facing Burpees 30 Double Unders after each round C. Sign up for Dr. Kristin's Sports Chiropractic care at the gym! HERE