Friday, March 27th, 2020

Workout of the Day: "House Party" 4 2-minute rounds of: 20 dumbbell box step-ups  Max reps of DB push press  -Rest 2 minutes between rounds -Use one DB for this workout.  Athlete's choice on how to hold DB for step-ups, but must alternate legs.  For DB push press, athletes will...

Thursday, March 26th, 2020

Workout of the Day: "One Flew Over the Cuckoo's Nest" 3 rounds for time of: 50 meter lunge AFSAP (as few steps as possible) 1 burpee per lunge taken -Perform total burpees for each round at the end of that round ...

Tuesday, March 24th, 2020

Workout of the Day: "Incarcerated"  Ascending ladder for 5 minutes: 2 strict handstand push-ups 2 shuttle sprints (10 meters each) 4 strict handstand push-ups 4 shuttle sprints...

Monday, March 23rd, 2020

Workout of the Day: "Cabin Fever" Every 10 minutes x 2 rounds: 800 meter run 30 alternating dumbbell snatches 50 wall balls* If you don't have a med ball, sub one arm DB thrusters (25 each side).  I think most of you have a DB, but if you don't...

Saturday, March 21st, 2020

Workout of the Day: “Rikers Island” 21-15-9-15-21 Reverse lunges Hollow rocks DB or KB sumo deadlift high pull  -At the beginning of each round, run 100 meters.  Start the workout with 100 meter run. ...

Friday, March 20th, 2020

Workout of the Day: "Boo Radley" For time:  150 burpees E2MOM complete 15 sit-ups. The workout begins with 15 sit-ups. ...

Thursday, March 19th, 2020

Workout of the Day: "Prison Yard Tabata" For max reps at each station: Tabata KB swings  Tabata goblet squats Tabata mountain climbers Tabata shuttle runs (10 meters each) -The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.  There is no rest between stations.  This is...

Wednesday, March 18th, 2019

Workout of the Day: "Claustrophobic" AMRAP in 14 minutes: 30 double unders or 60 single unders 30 second plank hold 7 burpees This plank time can be counted towards your 17 minutes for the challenge! ...