Workout of the Day
[nonmember] This workout posted on Dec 29th is for members only 
[/nonmember]
[private_bronze]
Fifthly Fifty
50x box jumps
50x pullups
50x KB swings
50x wall balls
50x du's
[/private_bronze]
Workout of the Day
Warmup 3rds
20x du's
10x squats
4x wide grip pullups
Back Squat 8-8-8
Barbell lunge 8 reps 95/65 3 sets
DB lunge 45x2/ 30x2 8 reps 3 sets
8min AMRAP 8 min
8x du's
8x situps
8x lunges
Workout of the Day
Warmup 5rds
150m row
4x wide grip strict pullups
7x ball slams
AMRAP in 20
100m row
4x DB split jerks/ 4x ball slams
3x T2B/ 3x pullups
3x standing ab wheels/8x situps
Workout of the day
8 Rounds 30 sec at each station 7sec to rotate
10x wall balls
10/8 calorie row
17sec ring support
12x box jumps
10x ab wheels
Workout of the Day
Warmup 2rds
6-1 ladder
DL 135/95
Pullups
Deadlift 8-8-8
inbetween 8 big box jumps 37/25
3rds
10x stiff leg DL 45x2/35x2
10x b. extension
7x toes to bar
Workout of the Day
1000m row
20x goblet squats 35/25 db
20x pullups
750m row
20x pushups
20x situps
500m row
30x dus
20x b slams
250m row
40x du's
Workout of the Day
Warmup 3rds
150m row
4x pullups
7x b slams
12x situps
3rds
10x Push press 135/95
200m row
10-1 Ladder
wide grip strict pullups
pushups
Workout of the Day
Warmup 3rds
150m row
10x lunges
7x b slams
3x pullups
B. Squat
8-8-8
15x pullups in between sets
AMRAP in 10
100m row
5x b slams
8x situps
3x pullups
