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Sunday, July 29, 2018
180729: “Wheel of Fran” Spin the wheel & complete ONE of the following, for time: “Fran” “Reverse Fran” (aka Australian Fran) “Heavy Fran” (135/95 thrusters) “Franzilla” (135/95 thrusters + C2B...
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Monday, July 30, 2018
180730: Sumo Deadlift 12 min. to Build to Heavy Double. –then- “Detention” AMRAP 12: 6 Strict Handstand Push-ups 9 Deadlifts (225/155) 30 Double Unders
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Tuesday, July 31, 2018
180731: Front Squat Tempo Front Squat (31X1) 5×2. 2:00 min b/t. start @ ~65% –then- “Jill Squat” 21-15-9 Front Squat (135/95) 42-30-18 Russian Kettlebell Swings (70/53) *10 20m Shuttle Sprints after...
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Wednesday, August 1, 2018
Goodbye Coach Amy! We’re all going to miss you and can’t wait for you to come back and visit! 180801: “Power Man” For Time: 60 Hang Clean and Jerks (115/80) On the Minute – 5 Toes to Bar
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Thursday, August 2, 2018
180802: “Triple Double G” For Time: 2000 Meter Row 200 Double Unders 2000 Meter Run — 630 Skills: Clean and Jerk night -then- 10 EMOM: 1 Clean + Run 50 Meters *Increase weight every minute
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Friday, August 3, 2018
180803: Snatch EMOM 8: x1 Snatch. Ascending. –then– “Over and Out” 20 Power Snatches (95/65) 20 Lateral Barbell Burpees 20 Overhead Squats (95/65) 20 Lateral Barbell Burpees 20 Squat Snatches (95/65)
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Saturday, August 4, 2018
180804: “Muscle Up Triathlon” 40/30 Calorie Bike 12 Muscle ups 400 Meter Run 9 Muscle ups 400 Meter Run 6 Muscle ups 40/30 Calorie Bike
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Sunday, August 5, 2018
180805: “Marine PFT” Pull-ups This event is not timed, your score is determined by how many pull-ups you can complete before dropping off the bar. Abdominal Crunches Your score is determined by the...
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Monday, August 6, 2018
180806: Split Jerk Push Jerk x2 + Split jerk x2. 4 sets. Every 2:00 -then– “ABC” For Time: 30 Power Snatches (95/65) 30 Power Cleans (95/65) 30 Push Jerks (95/65)
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Tuesday, August 7, 2018
180807: “Liquid Laugh” 5 Rounds: 1 Minute Front Rack Dumbbell Step Back Lunges (50’s/35’s) 1 Minute Double Unders 1 Minute Calorie Bike 1 Minute Rest — 630 Skills: Monostructural Movement–Rowing...
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Wednesday, August 8, 2018
180808: “2018 Regional Event 6” 4 Rope Climbs 16 Thrusters (135/95) 3 Rope Climbs 12 Thrusters 2 Rope Climbs 8 Thrusters
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Thursday, August 9, 2018
180809: “Fortitude” Alternating EMOM x 30 (15 Rounds): Even Minutes – 15/12 Calorie Row Odd Minutes – 15 Burpees — 630 Yoga with Bee -or- 630 Skills: Gymnastics…Handstands (holds, walks, pushups)...
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Friday, August 10, 2018
180810: Back Squat Tempo Squat (31X1) 4×4. 2:00 min b/t. start @ ~60% –then- “Dilly Bar” AMRAP 12: 3 Power Cleans (185/125) 6 Front Squats (185/125) 200m Run
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Saturday, August 11, 2018
180811: “Zimmerman” 25-Minute AMRAP of: 11 Chest-To-Bar Pull-ups 2 Deadlifts, 315/225 10 Handstand Push-ups In honor of U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine,...
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Sunday, August 12, 2018
180812: Danish Armed Forces Physical Test (DAFPT). 12 Minute Run (Distance run in 12 minutes) The Danish Military Speed Test (20m Shuttle-Run AMRAP 10 minutes: 30 seconds run 30 seconds rest) Lunges...
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Monday, August 13, 2018
180813: “Last Call” Teams of 3 AMRAP 7: 50 Bench Press (135/95) 50 Bench Press (155/105) AMRAP Bench Press (185/135) rest 3 minutes AMRAP 7: 50 Hang Squat Cleans (115/80) 50 Hang Squat Cleans (135/95)...
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Tuesday, August 14, 2018
180814: “Helen Keller” 3 Rounds For Time: 400 Meter Run 25 Russian Kettlebell Swings (70/53) 5 Muscle Ups — 630 Skills (Starting this week, skill class will ONLY happen on Tuesdays until further...
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Wednesday, August 15, 2018
180815: Box Squat 4×4. Every :90. Ascending. ~55-65% of Squat. -then– “Lost Count” For Time: 200 Double Unders 1,500 Meter Row 100 Wallballs (20/14) 50/35 Calorie Bike
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Thursday, August 16, 2018
180816: “Not Impressed” AMRAP 14: 1 Rope Climb 100m Farmer’s Carry (53/35) 1 Rope Climb 15/12 Calorie Bike — 630 Yoga with Bee **NOTE Skills class will now be on TUESDAY ONLY until further notice**
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Friday, August 17, 2018
180817: Power Clean Power Clean x1+ Hang Power Clean x1. 10 Minutes to Build to Heavy. –then– “Acre-Doce” AMRAP 3: 21/15 Calorie Row 15 DB Power Cleans (50/35) 9 Burpee Box Jump Overs (24/20) rest 3...
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