Thursday 8/6/2020

At Firewall Workout: AMRAP 22: Increasing Ladder by 2… Wall-Balls (20,14) Box Step-ups (30,24) Calories on a Machine (Must be different from earlier in the week) At Home Workout: 5 sets: (20:00 CAP) 5 Tempo Goblet Squats (:05 down, :03 pause at bottom) 6/leg Single...

Wednesday 8/5/2020

At Firewall Workout: Rotate through for 12 minutes: 10/arm Half Kneeling Strict Press 15 No Handed Sit-ups AMRAP 12: 24 DB Push-Press 18 Hollow Rocks 12 Box Jump Overs (24,20) At Home Workout: For Time: 800m Run 38 Alternating Devil’s Presses 600m Run 72 Single Arm DB...

Tuesday 8/4/2020

At Firewall Workout: AMRAP 25: 500m on a machine (1,000m on Bike) 35 Hang Power Cleans (75,55) 15 Lateral Burpees over Bar Rest 1:00 At Home Workout: AMRAP 21: 27 Push-ups 20 Goblet Lunges 13 each way Lateral Bear Crawl Steps Brief:...

Monday 8/3/2020

At Firewall Workout: Back Squats: 6×4 with a :03 Pause For Time: 400m Run 50 Back Squats (135,95) 400m Run At Home Workout: Rotate Through for 13 Minutes: :25 Front Star Plank :20/side Star Plank 2 x :15/arm Renegade Row Hold For Time: 200 Shoulder Taps 100...

Sunday 8/2/2020

At Firewall Workout: Rotate for 12 minutes: 30 Double-unders 6 Strict Press 6 Rounds for Time: 10 Box Jumps (30,24) 10 Push Jerks (135,95) At Home Workout: 25 Rounds For Time: 6 Goblet Lunges 6 Hollow Rocks 6 DB Bent Over Rows Brief:...

Saturday 8/1/2020

At Firewall Workout: AMRAP 25: 5 Burpees 10 Alt. DB Snatches 15 Sit-ups 20 Air Squats At Home Workout: AMRAP 25: 50 Air Squats 400m Run 20 Alternating Devil’s Presses Brief:...