We have regular hours at all locations!
Warm Up
Jumprope 3 minutes
Ankle and Hip Mobility
Then 2 Rounds of:
- RDL x 5 (45/35lbs)
- Hang Muscle Clean x 5
- Front Squat x 5
- Press x 5
Workout of the Day
A. 4 Sets
- A1: Front Squat x 6-8 @ 20X1 – Rest 60 seconds
- A2: Wtd Pull Up (Pronated) x 3-4 @ 20X1 OR 2-3 Negatives @ 51A1 – Rest 60 seconds
B. 6 Sets
Against a 60 second clock:
- Bar Facing Burpee x 8
- Thruster x max reps in time remaining (75/55)
Rest 60 seconds between sets.
-score is total number of Thrusters
C. Complete 50 reps of UNBROKEN Push Ups with hands elevated on a box or on a barbell in the rack. Choose a height for your hands that will allow you to complete the reps UNBROKEN with perfect posture and mechanics.
