Workout of the day: Thursday May 23rd

3 Rounds: 
30 AbMat Sit-ups
21/15 Calorie Bike
10 Strict Pull-ups

200 Meter Farmers Carry (53/35)

2 Rounds: 
30 AbMat Sit-ups
21/15 Calorie Bike
10 Strict Pull-ups

200 Meter Farmers Carry (53/35)

1 Rounds: 
30 AbMat Sit-ups
21/15 Calorie Bike
10 Strict Pull-ups

Brandon Farmer
Workout of the day: Wednesday May 22nd

"Diane"
21-15-9 Reps For Time
Deadlift (225/155 lb)
Handstand Push-Ups


Accessory Work

3 Rounds
10 KB Goblet Cossack Squat (5 each side)
10 Single Leg Alt. V-Ups (each side)
:30 sec Ring Supported Dip
- Rest 1 Min b/t -

Brandon Farmer
Workout of the Day: Saturday May 18th

Teams of 2:
30 Power Cleans @ 155/105
60 Box Jump Overs @ 24/20

1200m Run (switch every 200m)

20 Power Cleans @ 155/105
40 Box Jump Overs @ 24/20

800m Run (switch every 200m)

10 Power Cleans @ 155/105
20 Box Jump Overs @ 24/20

400m Run (switch every 200m)

Brandon Farmer
Workout of the Day: Saturday May 11th

Teams of 3:

7 Minute AMRAP:
150/100 Calorie Bike
Max Overhead Squats (95/65)

Rest 3 Minutes

6 Mininute AMRAP:
120/80 Calorie Bike
Max Hang Squat Cleans (95/65)

Rest 3 Minutes

5 Minute AMRAP:
90/60 Calorie Bike
Max Thrusters (95/65)

Brandon Farmer
Workout of the Day: Wednesday May 8th

For Time:
1,000 Meter Row

Directly Into…

30 Dumbbell Snatches (50/35)
15 Burpee Box Jumps (24″/20″)
20 Dumbbell Snatches (50/35)
10 Burpee Box Jumps (24″/20″)
10 Dumbbell Snatches (50/35)
5 Burpee Box Jumps (24/20″)

Brandon Farmer
Workout of the Day: Tuesday May 7th

Front Squat
Build to a Heavy Single

For Time:
200 Meter Run, 2 Front Squats
200 Meter Run, 4 Front Squats
200 Meter Run, 6 Front Squats
200 Meter Run, 8 Front Squats
200 Meter Run, 10 Front Squats

Barbell: (135/95)

Brandon Farmer