I will be heading out of town for a couple day so blogs will be short.  If I miss anybody’s B Day, HAPPY B DAY!!!!!!!  Keep spreading the word about our community share next week, I look forward to seeing you all when I get back.

A) 3 Min Assault/Row

Every :20 Sec for 3 min

Supinated Bar Hang

Light Dumbell Press

Walking Lunge

1 Min Jog

B) 12 Min to build to a challenging Pause Split Jerk (Pause 2 sec in bottom of dip)


12 Min EMOM

1st-Double Overhead Kettle Bell Hold 30-40 Sec

2nd- 30 Sec Kettle Bell Sumo deadlift Hi-Pull

3rd- 35 Sec Assault at 85%

C) “The Hurricane”

3 Rounds

400m Run

21 Power Snatch 75/55 (fitness 20 Alt DB snatch)

15 Burpee’s to 6″

9 Jumping Back Squats 75/55 (Fitness Jumping Goblet Squat)