Clik here to view.
Thursday, October 26, 2017
171026: E:90 for 6 sets: high hang power snatch hang power full power –then– 4 rounds for time of: 20 box jumps, 24″ box/20″ box 20 hang power snatches, 95 lbs/65 lbs 20 burpees 20 push presses, 95...
View ArticleClik here to view.
Friday, October 27, 2017
171027: 3×8 per leg DB Split squats with 3×12 KBRDL –then– “Double or Nothing” 3 Rounds: 75 Double-Unders 50 Air Squats 15 Deadlifts 225/155 –then– core
View ArticleClik here to view.
Saturday, October 28, 2017
171028: “100 Proof” Teams of 3: 100/70 Calorie Bike 100 Box Jump Overs (24/20) 100 Thrusters (95/65) 100 Chest to Bar Pull-Ups 100 Thrusters (95/65) 100 Box Jump Overs (24/20) 100/70 Calorie Bike
View ArticleClik here to view.
Sunday, October 29, 2017
171029: Deadlift: Build to Heavy Set of 5 –then– “Flat Tire” Teams of 3: On the Minute x 12 (4 Rounds) 10 Deadlifts (225/155) 20 AbMat Sit-Ups Max Calorie Bike NOTE: Athletes start at different...
View ArticleClik here to view.
Monday, October 30, 2017
171030: Back Squat: 5 x 5 aim to finish around 75-80% –then– “Turn and Burn” For Time: 30 Thrusters (65/45) 400 Meter Run 30 Thrusters (65/45) SPRINT! Aim for UB Thrusters. No more than 2 sets. –then-...
View ArticleClik here to view.
Tuesday, October 31, 2017
171031: **HAPPY HOLLOWEEN! Last class is 4:30…gym closes @ 5:30** Floor Press 4×8 –then- “Friend Zone” Teams of 2 AMRAP 20: 15/12 Calorie Bike 12/9 Calorie Row 9 Pull-ups NOTE: Partners complete full...
View ArticleClik here to view.
Wednesday, November 1, 2017
171101: In 20:00 complete Part A 2 Rounds for time of: 8 Deadlift 315/205 28 Wallballs 20/14 20 Box Jump Overs, 24/20 inches 14 Hand Stand Push Ups -into- Part B 1 RM Squat Clean NOTE: Sub for HSPUs...
View ArticleClik here to view.
Thursday, November 2, 2017
171102: “Warpath” 800 Meter Run 6 Rounds “The Chief” 400 Meter Run 4 Rounds “The Chief” 200 Meter Run 2 Rounds “The Chief” NOTE: Barbell (135/95); “The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats...
View ArticleClik here to view.
Friday, November 3, 2017
171103: E:90 for 6 sets complete 1 full snatch + 2 OHS –then– As many rounds in 12 minutes of 10 pull-ups 12 overhead squats, 95 lbs/65 lbs –then– core
View ArticleClik here to view.
Saturday, November 4, 2017
171104: AMRAP 3 21 Deadlift 135/95 21 Burpee Over the Erg Max Calorie Row Rest 3:00 AMRAP 3 18 Deadlift 185/135 18 Burpee Over the Erg Max Calorie Row Rest 3:00 AMRAP 3 15 Deadlift 225/155 15 Burpee...
View ArticleClik here to view.
Sunday, November 5, 2017
171105: Hang Power Clean: Build to Heavy Set of 3 –then- “Hangman Jury” 3 Rounds: 30 Hang Power Cleans (115/80) 30 Wall Balls (20/14) 30/21 Calorie Row
View ArticleClik here to view.
Monday, November 6, 2017
171106: 3 x 14 Front rack step ups after each set complete 15 Band lat pulldowns –then– “Dumb Down” AMRAP 15: 15 Toes to Bar 12 Dumbbell Reverse Lunges (50/35) 9 Dumbbell Clean and Jerks (50/35)...
View ArticleClik here to view.
Tuesday, November 7, 2017
171107: “Suitcase” 80/60 Calorie Bike or Row 100 Double Unders 400 Meter Farmers Carry 70/55 100 Double Unders 80/60 Calorie Bike or Row — 630 Skills: Rowing Basics –then- 2k row for time
View ArticleClik here to view.
Wednesday, November 8, 2017
171108: “Heather” Buy-In: 800m Run 5 Rounds: 12 Chest to Bar Pull-ups 9 Squat Snatch (95/65) 6 Strict Handstand Push-ups Cash-out: 800m Run –then– core
View ArticleClik here to view.
Thursday, November 9, 2017
171109: EMOM 10: Deadlift x 3. Ascending in weight. Start around 50% ascend to heaviest triple staying on clock. –then– “Green Day” 3 Rounds of: AMRAP 4: Bike OR Row for Calories On the 0:00 – 15...
View ArticleClik here to view.
Friday, November 10, 2017
171110: For time: 1000 meter row 50 Toes to bar 40 front squats 135/95 30 pullups 20 bar over burpees 10 Snatch, 135 lbs/95 lbs NOTE: Must use same weight for both barbell movements –then– core
View ArticleClik here to view.
Saturday, November 11, 2017
171111: “Team Nate” AMRAP 20: 2 Ring Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings (70/53) NOTE: Athletes will complete a full round before switching.
View ArticleClik here to view.
Sunday, November 12, 2017
171112: Push Press 5-4-3-2-1 –then– “Pushed Around” Every 3:00 x 4 Rounds 15/12 Calorie Row 10 Barbell Facing Burpees Max Push Press (115/80) NOTE: No rest between rounds
View ArticleClik here to view.
Monday, November 13, 2017
171113: E2:00 for 10:00 complete hang, below knee, full clean –then– “Undertow” 5 Rounds: 200 Meter Run 30 Double Unders 9 Hang Squat Cleans (115/80) –then– core
View ArticleClik here to view.
Tuesday, November 14, 2017
171114: “Eighteen Wheeler” AMRAP 18: 18 Calorie Bike/Row 15 Wall Balls (20/14) 12 Dumbbell Snatches (50/35) 9 Toes to Bar –then– Optional Finisher: 3 rounds 20 Banded Good mornings 8 Split Squats per...
View Article