Workout

21-15-9 reps for time of:

Pull-ups
Burpees

Workout

As many reps as possible in 10 minutes of:
3 wallballs (20/14 lb)
3 box jumps (24/20 in)
3 kettlebell swings (53/35 lb)
4 wallballs
4 box jumps
4 kettlebell swings
5 wallballs
5 box jumps
5 kettlebell swings…

Continue adding 1 rep per round until time elapses.

Rest day or make-up day

Workout

7 rounds for time of:
5 overhead squats (135/95 lb)
10 D-ball over-the-shoulder (100/70 lb)
15 GHD sit-ups

Workout

Team relay, for time:
4 x 400m run

Workout

As many rounds as possible in 16 minutes of:
10 hang power snatches (115/75 lb)
20 alternating pistols
40 double-unders

Rest day or make-up day

Workout

For load:

Back squat
4-4-4-4-4-4

Workout

3 rounds for time of:
1 seated L-sit rope climb
20/15 calorie row

Rest 2 minutes

3 rounds for time of:
20/15 calorie row
2 rope climbs

__________

Welcome to Our Newest Member!

Bailey and Matt welcomed their son, Cooper Murphy Bischel, on August 19. The whole family is doing well!

Workout

For load:

Bench press
7-5-3-1-1-1