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Wednesday, December 27, 2017
171227: Power Clean and Jerk 15 minutes to build to Heavy Single –then– “Grace” Clean and jerk (135/95) 30 reps for time — 630 Yoga with Bee
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Thursday, December 28, 2017
171228: “Angie” 100 pull ups 100 push ups 100 sit ups 100 squats — No 630 Skills tonight…will return in 2018!
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Friday, December 29, 2017
171229: 3 sets Dumbbell Death March x30 Barbell Good Morning x10 –then– “Undead” 5 Rounds: 15 Deadlifts (155/105) 35 Double Unders
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Saturday, December 30, 2017
171230: “Long Gone” 5 Rounds: AMRAP 1:00 at each station: Wallballs (20/14) Dumbbell Snatch (50/35) Calorie Bike NOTE: Rest 1:00 between rounds
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Sunday, December 31, 2017
171231: **REMEMBER: Gym is only open 1 hour today…0900** “GI Jane” 100 Burpee Pullups, for time
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Tuesday, January 2, 2018
180102: Front Squat 6×2 Every 2:00. Build to Heavy double. Start ~ 70% –then– “Black and Blue” 5 Rounds: 10 Power Cleans (135/95) 10 Burpees — NO 630 Skills tonight…will return next week
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Wednesday, January 3, 2018
180103: “Bravo” Buy-in: 800m run 3 Rounds: 21/15 Calorie Row 18 box jumps 3 Rope Climbs Cash-out: 800m run — 630 Yoga with Bee
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Thursday, January 4, 2018
180104: Push Jerk EMOM x10: 2 Push Jerks –then– “Insight” AMRAP 16: 4 Bar Muscle-ups 8 Handstand Push-ups 12 Dumbbell Hang Squat Cleans (50’s/35’s) — NO 630 Skills tonight…will return next week
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Friday, January 5, 2018
180105: Deadlift 12 Minutes to find 3RM –then– “Simple Man” AMRAP 15: 15 Kettlebell Swings (70/53) 12/10 Calorie Bike 9 Toes to Bar
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Saturday, January 6, 2018
180106: “Adderall” 0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95) 10:00 – 13:00 – Rest 13:00 – 20:00 – 800m Run, Max Power Snatch (115/80) 20:00 – 23:00 – Rest 23:00 – 27:00 – 400m Run, Max...
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Sunday, January 7, 2018
180107: “Burpee Mile” For time, complete 1 mile of: Burpee + Broad Jump NOTE: No time cap….but figure 90+ minutes. No walking allowed. Hope Santa brought you knee-pads? 1 lap in the alley = 200 m, so...
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Monday, January 8, 2018
180108: Back Squat 6 sets of 2. Every 2:00. ~75-85% -then– “Cinder Block” For Time: 10 Strict Pull-ups, 15/12 Calorie Bike 10 Strict Pull-ups, 15/12 Calorie Bike 10 Strict Pull-ups, 15/12 Calorie Bike...
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Tuesday, January 9, 2018
180109: “Four Thirty” AMRAP 20: 30 Dumbbell Snatches (50/35) 30 Box Jumps (24/20) 30/21 Calorie Row 30 Toes to Bar — 630 Skills: Squat Night -then- EMOM 12 Odd: 4 Front Squats Even: 8 Backsquats NOTE:...
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Wednesday, January 10, 2018
180110: Hang Power Clean 5 sets of 3. Every 2:00. Build to heavy Triple –then– “Left Hook” 4 Rounds: 20 Deadlifts (115/80) 20 Hang Power Cleans (115/80) 20 Push Jerks (115/80) — 630 Yoga with Bee
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Thursday, January 11, 2018
180111: “Switch Gears” 10 Rounds of :20 On / :10 Off: Kettlebell Swings (53/35) Bike Sit-Ups Shuttle Sprints (10m) NOTE: Score is total bike Calories — 630 Skills: Press/Push Press/Push Jerk -then-...
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Friday, January 12, 2018
180112: Front Rack Step Ups 3×10. From Rack. –then- “Sundance Kid” 3 Rounds: 10 Front Squats (185/135) 15 HSPU 20 Chest to Bar Pull-Ups 50 Double Unders
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