Thursday

“The BEAR”

5 Rounds for MAX Load of…

7 Unbroken Sets of:

  1 Power Clean 

  1 Front Squat

  1 Push Press

  1 Back Squat

  1 Push Press (from Back)

Wednesday

4 Rounds for TIME of:

 200m RUN

 20 Thrusters*

 200m RUN

 20 Snatches*

*RX KB= 53/35

Tuesday

E2MOM for 20min alternate b/n:

 10 DB Incline Bench Press

 10 DB Tricep Kickbacks 

Monday

“Filthy 50”

For TIME:

 50 Box Jumps (24/20”)

 50 Jumping Pull-UPs

 50 KB Swings (53/35)

 50 Walking Lunges

 50 Knees-2-Elbows

 50 Push Presses (45/35)

 50 Back Extensions

 50 Wallballs

 50 Burpees

 50 Double-Unders

Down goes Bama!

FUNday

4 Rounds for TIME of: 

 400m RUN

 10 Toes-2-Bar

 20m Lunges

 10 Pull-UPs

Register here

Thursday

“Volkswagen”

21-15-9 Reps for TIME of:

 Bench Press (BW)

 Pull-UPs

Wednesday

Front Squat: 5-5-5-5-5

30-20-10 Reps for TIME of:

 Left Arm KB Swings

 Right Arm KB Swings 

 Goblet Squats

KB Load TBD

A fit body is the ultimate status symbol It shows you have:

• Patience
• Discipline
• Resilience
• Work ethic
• Self-control

No better way to earn instant respect.