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Thursday, May 10, 2018
180510: “Singletary ” Teams of 2 AMRAP 18: 50/35 Calorie Bike 50 Pull ups 50/35 Calorie Bike 50 Russian Kettlebell Swings (70/53) — 630 Skills: Double Under drills -then- “Mini Flight Simulator”
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Friday, May 11, 2018
180511: Back Squat 70% x 3 80% x 3 90% x 3+ 2:00 min b/t –then- “Alley Cats” For Time: 27 Wallballs (20/14) 21 DB Snatches (50/35) 15 Burpee Box Jumps (24/20) 160 Meter Run 21 Wallballs (20/14) 15 DB...
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Saturday, May 12, 2018
180512: “Check Yourself” Teams of 3 For Time: 800 Meter Row 10 Muscle Ups 20 Power Cleans (155/105) 800 Meter Row 15 Muscle ups 35 Power Cleans (155/105) 800 Meter Row 20 Muscle Ups 50 Power Cleans...
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Sunday, May 13, 2018
180513: “Clovis” 10 Mile Run 150 Burpee Pullups NOTE: Partition the Run and Burpee Pullups as needed.
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Monday, May 14, 2018
180514: Clean and Jerk Power Clean x2 + Push Jerk x1 + Split Jerk x1. 5 sets. Every 2:00 –then– “Dumbbell DT” 5 Rounds: 12 Deadlifts (50/35) 9 Hang Power Cleans 6 Push Jerks
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Tuesday, May 15, 2018
180515: Back Squat 75% x 5 85% x 3 95% x 1+ Rest 2:00 min b/t –then– “Nancy” 5 Rounds: 400 Meter Run 15 Overhead Squats (95/65) — 630 Skills Class: “Wildcard”
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Wednesday, May 16, 2018
180516: Deadlift 75% x 5 85% x 3 95% x 1+ Rest 2:00 min b/t –then– “Belt Buckle” For Time: 1,000 Meter Row 30 Deadlifts (225/155) 50 Lateral Barbell Burpees — 630 Yoga with Bee
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Thursday, May 17, 2018
180517: “Gangnam Style” AMRAP 17: 45/35 Calorie Row 35 Double Unders 25 Russian Kb Swings (70/53) 15 Ring Dips — 630 Skills: Squat night –then– Tabata “Bottom-to-bottom” squat test
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Friday, May 18, 2018
180518: Front Squat 75% x 5 85% x 3 95% x 1+ Rest 2:00 min b/t -then- “Spit Shine” Alternating On the Minute x 14 (7 Rounds): Odd – 15/12 Calorie Bike Even – AMRAP Medball Cleans (20/14)
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Saturday, May 19, 2018
180519: “3 and out” Teams of 3 AMRAP 27: 90 Pull ups 70 Hang Power Snatch (95/65) 50 Toes to Bar 600m Farmer’s Carry (70/53)
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Sunday, May 20, 2018
The Push/Pull for Pancreatic Cancer is a workout designed to encourage personal fitness, raise awareness, and raise funds for pancreatic cancer. This disease has the lowest survival rate after five...
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Monday, May 21, 2018
180521: “Friend of The Devil” AMRAP 20: 20 Devils Press (40/25) Shuttle Sprint (5/10/15) 10 DB Box Step Overs (20in) NOTE: Shuttle runs are 5yd out and back..10yd out and back…15yd out and back
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Tuesday, May 22, 2018
180522: Back Squat 65% x 5 75% x 5 85% x 5+ 2:00 min b/t. -then– “Folsom Prison Blues” AMRAP 9: 1 Bar Muscle-up 1 Squat Snatch (135/95) 2 Bar Muscle-ups 2 Squat Snatch (135/95) 3 Bar Muscle-ups 3...
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Wednesday, May 23, 2018
180523: Deadlift 65% x 5 75% x 5 85% x 5+ 2:00 min b/t. –then– “Cement Truck” 4 Rounds for Time on the 4 minute: 400 Meter Run 15 Toes to Bar 9 HSPU
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Thursday, May 24, 2018
180524: “Fuller Circle” 75/50 Calorie Bike 125 Double-unders 2,000m Row 125 Double-unders 75/50 Calorie Bike — 630 Skills: Deadlift night…pausing lift complex, top-down bracing vs. “starting strength”...
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Friday, May 25, 2018
180525: Front Squat 65% x 5 75% x 5 85% x 5+ 2:00 min b/t. –then- “Rack City” For Time: 10 Power Cleans (155/105) 50 Air Squats 10 Front Squats (155/105) 50 Air Squats 10 Push Jerks (155/105) 50 Air...
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Saturday, May 26, 2018
180526: “100 Black Coffins” Teams of 3 For Time: 100/75 Calorie Row 75 Box Jump Overs (30/24) 100 Power Snatches (115/80) 75 Bar Facing Burpees 100 Power Snatches (115/80) 75 Box Jump Overs (30/24)...
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Sunday, May 27, 2018
180527: “Framanda” 21 Thrusters 95/65 9 muscle ups 15 thrusters 7 muscle ups 9 thrusters 5 muscle ups
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Monday, May 28, 2018
180528: Happy Memorial Day! ***10:00 am class only today*** For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y.,...
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Tuesday, May 29, 2018
180529: Deadlift 70% x 3 80% x 3 90% x 3+ 2:00 min b/t –then– “Play Dead” AMRAP 4: Buy-In: 500 Meter Row 12 Deadlifts (185/135) 12 Lateral Barbell Burpees rest 4 minutes AMRAP 4: Buy-In: 400 Meter Row...
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