The Time Is Now

Workout:

10-9-8-7-6-5-4-3-2-1

Squat Thruster
Box Jump
Pull Up
Download Back Flip

Download Kipping Pull Up Video

How We Do

Workout:

5 Rounds

30 Double Unders
30 Wall Ball
30 Pull Ups
________________
Download Tabata Squats

What the Cult

Workout: Obstacle Course

Run 440 meters

3 Rounds

1 P-Bar Walk
1 Rope Swing
2 Cartwheels
4 Tire Flips
15 Ball Slam/High Toss
1 Up and over 48" Box
1 Under Bench Bar
15 Kettle Bell Swings
15 Knees to Elbows
1 Burpee
9 Jumps over Paralettes
1 Rope Climb

Download P-Bar Pass and Rope Swing Video

Rotate the Hip

Workout:

5 Rounds

250 Row
30 yrds Wt Walking Lunges
15 Wt Back Ext
15 Wt GHD Sit Ups

"Anyone who says that full squats are 'bad for the knees'
has, with that statement, demonstrated conclusively
that they are not entitled to an opinion about the matter"
Mark Rippetoe

Change It Up

Workout:

Row for 30 min

Can you row more than 7000 meters?

Cheat Day

Workout:

7 Rounds

7 Heavy Clean
15 Ring Push Ups

Captian Team 7

Workout:
Teams of 2
10 Rounds (5 Each)

10 Deadlift
8 Kettle Bell Swings
6 Full Squat Clean
Sprint 100 meters
One person rests while the other works

Kip This

Workout:

5 Rounds

5 Heavy Back Squats
Max set Muscle Ups (Min of 3)
If you don't have a muscle ups sub max set of pull ups and dips
_____________
"Always feel good about yourself and be kind to others. Life is a fun experience. Enjoy!"
Wally Amos

Rest?

Workout:

4 rounds of

30 Seconds of work
30 Seconds of rest

Ball Slam
Box Jump
Thruster
Kettle Bell Swing

Run to Fed Ex (400m)

Water Polo

Workout:

1000 meters Row
3 Farmer Walks (400 ft each)
Lunge to Drain (100 ft)
Sprint Back to Rower
750 meters Row
2 Farmer Walks
Lunge to Drain
Sprint Back to Rower
500 meters Row
1 Farmer Walk
Lunge to Drain
Sprint Back