| Hurricane 'Cheryl'! One partner works while the other partner rests 3 rounds Run 2 laps (about 55 meters per lap) 12 Thrusters (20k/12k) 6/6 1 arm kettlebell high pulls 3 rounds Run 2 laps (about 55 meters per lap) 12 Jump squats 15 Push ups 3 rounds Run 2 laps (about 55 meters per lap) 7/7 Lunge jumps 12 Overhead swings This one was pretty tough. Everyone worked hard and didn't give up. We had 3 teams of 2 people today. Mike G and Todd (aka Dave), Beth and Cheryl, then Joe and Tyler. Joe and Tyler won with a time of 23:07, then came Mike G and Todd at 23:58 and Beth and Cheryl finished kicking butt at 27:17. Great job everyone! | 
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Add Comment Weighted Pull ups 70%x3, 80%x3, 90%x3+ 3 - 7 min AMRAP's #1 7/7 rotating sandbag high pull 7 suspended push ups #2 7 Burpees 7 Double KB bent row #3 7 Double KB Dead cleans 7 Double KB Push press Squats 70%x3, 80%x3, 90%x3+ 3 minute Pull up challenge 4 rounds of: 15 Lunge steps 15 Overhead swings 15 Tuck ups 15 Push ups Squats 70%x3, 80%x3, 90%x3+ Intervals 30 on 15 off 6x Zercher lunge steps Gorilla cleans Sit ups KB Push ups Press 65%x3, 75%x3, 85%x3+ 3 Little Quickies 30 pull ups/low rows 30 rotating sit ups 30 squats Rest 21-15-9 Suitcase DL 2 hand overhead press Rest 30/30 Sandbag shouldering Overhead Press 70%x3, 80%x3, 90%x3+ 50 on 10 off 2 hand push press Box jumps Wall ball shots Sandbag Deadlift High Pull Sit ups Squat 65%x5, 75%x5, 85%x5+ 20 minutes of 15 Hand suspended push ups 15 Tactical lunge with pass 15 Ab mat sit ups 15 Low row 7/7 Rotating kettlebell clean Saturday workout will be at Benjamin Franklin School. There's an event there on Saturday so we won't be able to park in their parking lot. Dead lift 60%x5, 70%x5, 80%x5+ Circuit 30 on 15 off 4x Pull up 1 Arm Push press (6/6 if you make it go up a weight) Russian twist Jump squats Sandbag high pulls For those of you that still need to do the benchmark workout, assuming the weather is OK that is what you'll do. If the weather holds up we'll be heading outside today so bring some running shoes! Pull ups 65%x5, 75%x5, 85%x5+ 20 seconds of work followed by 10 seconds of rest for each couplet - 8x for each skill 2 hand overhead press 2 hand front squat Pull ups Plank Clean & lunge Rotating dead snatch | SIGN UP FOR OUR MAILING LIST AND RECEIVE TWO WEEKS OF TRAINING FOR FREE!
 
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