Wednesday

Complete for TIME in any order:

 100 Back Squats (135/95)

 100 DB Snatches (50/35)

3 Burpees at the top of every minute 

Deputy Brad Johnson - Deputy Chris Poole

Tuesday

EMOM for 20min Complete:

 20 KB Swings (53/35)

 30 Double Unders

 10 Thrusters (95/65)

 20 Hollow Rocks

 30 V-UPs

 

Monday

4 Rounds for TIME of: 

 400m RUN 

 12 Pull-UPs

 10 Box Jumps (30/24)

FUNday

In TEAMs of 2….

 Buy IN: 1,500m ROW, BIKE, SKI

AMRAP in 20min of:

 7 Box Jumps 

 7 Deadlifts

 7 Toes-2-Bar

 7 GHD Situps 

 7 KB Swings

 7 Power Cleans

 7 Goblet Squats

Cash OUT: 1,500m ROW, BIKE, SKI

On AMRAP: 1 person working at a time, rotate after every movement. LOADS TBD

Thursday

AMRAP in 21min of:

 10 Tire Flips

 10 Sledge Hammer Strikes 

 400m RUN

"It's always too early to quit."

          -Norman Vincent Peale

Wednesday

10 Rounds for TIME of: 

 10 Wallballs

 20 Double Unders

Go UNBROKEN!

Dr. Andrew Huberman — The Foundations of Physical and Mental Performance, Core Supplements, Sexual Health and Fertility, Sleep Optimization, Psychedelics, and More

Tuesday

Deadlifts + Box Jumps

Plyos, Balance & Sprint Drills

Three Pillars for Healthy Aging

1. Grip Strength through the Tactical Pull-UP

2. Posture through the Windmill and Bent Press

3. Getting Up from the Floor through the Get-up