Thursdays Cleaning Installment

August 23rd, 2017

posted a day early to trick Lauryn

Workout for Thursday August 24th:

Clean and Jerk for Max Double

Can be touch and go, but also can be a proper double, reset quickly!

Wednesday’s Heavy Day

August 22nd, 2017

posted a day early so you can say, thank heavens, i’m beat

Workout for Wednesday August 23rd:

Push Press for Max 5

Get Records!

Tuesday’s Troublesome Treatment

August 21st, 2017

posted a day early for your resplendent viewing

Workout for Tuesday August 22nd:

3 Rounds for Time of:

Run 200m
5 Person Creators 45/25
12 DB Split Jerks 45/25

A “Person Creator” is:

Hands go down to DB’s
Burpee Legs out
Do the push-up properly
Once at straight arms, Row right
Row left
Burpee legs in
Hang SQUAT clean
Set the DB’s back on the floor

Yeah I think 5 should be enough each round!!!!!!

Monday of Happiness

August 20th, 2017

posted a day early to help the crew keep it together, happy eclipse day!

Workout for Monday August 21st:

Teams of 3 in a conga line:

Row 300m
25 Box Jumps 24/20
15 Deadlifts 185/135

A conga line is where everyone is stacked up ready to go, 1st person rows, the other two are waiting, as soon as the rower gets started on the box jumps, number 2 jumps on the rower, as soon as number 1 is on the dips, AND number two is on the box jumps THEN number 3 can start rowing.

Do some tests to ensure that you’re working for about a minute HARD to get the rowing and the box jumps done.

Race through as a team of 3, once all three are finished (hopefully close to 5 minutes or so) rest 3 and repeat is twice more for a total of 3 rounds through. Time each round through as a team.

The Saturday Thing

August 18th, 2017

posted a day early for you excited, anticipated, awaited reading

Workout for Saturday August 19th:

20 Sandbag or Medball over the shoulder
4 15′ Rope Climb
15 Sandbag or Medball over the shoulder
3 15′ Rope Climb
10 Sandbag or Medball over the shoulder
2 15′ Rope Climb
5 Sandbag or Medball over the shoulder
1 15′ Rope Climb

with a 10 minute L-Hang Fun House at the end

We got these new rogue sandbags, and they’re bad ass!! The weights are a little off, I just dumped stuff into them yesterday (Wednesday) because I couldn’t help myself, but use them!

Friday For Freedom

August 17th, 2017

posted a day early because that’s supposed to help

Workout for Friday August 18th:

5 Rounds for Max Reps of:

Push Press 135/95

Rest as needed record total score

Thursday’s Divined Couplet

August 17th, 2017

posted, simply posted

Workout for Thursday August 27th:

Max Rounds in 15 minutes of:

Row 250m
15 Push-ups

Ain’t look like much on paper. Do it.

Terrificacious Tuesday Sensation

August 14th, 2017

posted a day early because that’s a good plan

Workout for Tuesday August 15th:


30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep

So maybe cut the rounds back a little bit, and then some more too, but COOL WORKOUT!!

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

Manacle Monday

August 13th, 2017

posted a day early for you to wonder how long it’s been since we’ve done pull-ups

Workout for Monday August 14th:

7 Rounds for Time, each time you come off the bar (hands let go at the same time), do 3 burpees :)

1 Strict Pull-up
3 Kipping Pull-ups
5 Jumping Pull-ups


1 Weighted Pull-up 45/25
3 Strict Pull-ups
5 Kipping Pull-ups

Because that’s easy.

Or some other combination of cool pulling movements in the 1,3,5 scheme to enhance shoulder flexion and elbow flexion.

Saturday’s Mega Tiring Day

August 11th, 2017

posted a day early because it’s the thing that should be done, forgives

Workout for Saturday August 12th:

~It was supposed to be “Gilligan”, so it’s better than that~

10 Minutes Biking
10 Minutes Running
10 Minutes Rowing

One Round for Max Distance

There will certainly be people starting all over the place, the order isn’t necessarily important. Running I think should become sled dragging for those that aren’t runners, I get it, but you can still work it!