Workout of the Day Complete as many rounds as possible in 18 minutes of: 200m sprint 5 pullups 10 pushups 15 back squats 20 standing hip extensions (weighted) Use the same weight for the back squats as for the hip…

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Workout of the Day Sumo Deadlift Find your 5 rep max. Use an 8-7-6-5-5 rep scheme then Max Rep Kipping Pull-ups Compare to 150904 Rhetoric Basketball “Gwen” Clean & Jerk 15-12- and 9 reps *Touch and go at floor only.…

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Workout of the Day Tabata This Barbell with Me, Partner! 4 minutes each of 20 seconds of work and 20 seconds of rest of the following movements: Front squats Bent-over rows Shoulder-to-overheads Sumo deadlift high pulls One partner works while…

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Workout of the Day 8 efforts, each for time of: 100 Meter Run Rest as needed between efforts Compare to 150917. Rhetoric Basketball 21-15-9 reps for time of: Deadlifts, 1 1/4 bodyweight Box jumps, 24″ box Using the same weight…

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Workout of the Day “Tiki” 10-9-8-7-6-5-4-3-2-1 reps for time of: pushups supermans situps squats Sprint 20m bewteen couplets. Compare to 150818. Rhetoric Basketball “Isabel” 30 reps for time: Snatch (135 lbs) Compare to 151113. Post your scores to the Whiteboard.…

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Workout of the Day “100 Pushup Challenge” For time: perform 100 pushups Rest as needed, then “100 Squat Challenge” For time: perform 100 squats Rest as needed, then 5 efforts to find Max Distance Broad Jump Post your results to…

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Workout of the Day “100 Situp Challenge” For time: 100 situps then 1 Mile Run Post your times for each event separately to the Whiteboard.  

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Workout of the Day Fight Gone…Not That Well. 3 rounds for reps, 1 minute each of: Ring rows Bench Dips Sumo deadlift high pulls, 25#/35# Wall ball shots, 10# ball, 10’/8′ target V-ups Rest Post your total amount of reps…

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Workout of the Day Front Squat Find your 10 rep max. use a 10-10-10-10 rep scheme Rhetoric Basketball Same as above; or “Grace” makeup if not completed on 151117 Post your scores to the Whiteboard. Transfer your data from here.…

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Workout of the Day 4 3-min. rounds of: Run 400m max reps burpees (rounds 1 & 3) and max reps ring rows (rounds 2 & 4) Rest 3 minutes between rounds Score each round based on how many reps were…

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