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Wednesday, September 26, 2018
180926: Box Squat 5×4. Every 2:00 ~65-75 Across. -then– “Anna Karenina” For Time: 100 Double Unders, 25 Wall Balls, 160 Meter Run 80 Double Unders, 20 Wall Balls, 160 Meter Run 60 Double Unders, 15...
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Thursday, September 27, 2018
180927: “2k Row” For Time: 2,000 Meter Row Time Trial -Or– “10 minute Assault Bike” For Max Calories: 10 minute AB time trial — 630 Yoga with Bee
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Friday, September 28, 2018
180928: Snatch 3 Position Snatch. 5×3. Every 2:00. Ascending. –then– “Daily Dozen” AMRAP 12: 12 Lateral Barbell Burpees 9 Power Snatches (115/80) 6 Bar Muscle-Ups
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Saturday, September 29, 2018
190929: “Fender Bender” Teams of 3 For Time: 600 Meter Medball Run (20/14) 3 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95) 600 Meter Medball Run (20/14) 2 Rounds: 30 Deadlifts, 25...
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Sunday, September 30, 2018
180930: 10 Minutes: Find Max Height Box Jump –then– “Dymanic Tabata” Tabata Flying (clapping) Pull-ups (8x 20 sec work:10 sec rest) –Rest 2 minutes– Tabata Lateral Box Jump Overs –Rest 2 minutes-...
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Monday, October 1, 2018
181001: Box Squat 5×3. Every 2:00. ~70-80% Across. –then- “Pull Up” AMRAP 13: 60 Dumbbell Snatches (50/35) 50 Wallballs (20/14) 40/30 Calorie Row 30 Box Jumps (30/24)
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Tuesday, October 2, 2018
181002: Power Clean Cluster 4×1.1.1. /8s between lifts. 2:00 between Sets. Ascending. –then– “Criss Cross” AMRAP 15: 30 Double Unders 15 Power Cleans (115/80) 30 Double Unders 15 Toes to Bar — 630...
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Wednesday, October 3, 2018
181003: Thruster 12 minutes to build to heavy triple. –then– “Flash Flood” 2 Rounds: 400 Meter Run 21 Thrusters (95/65)
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Thursday, October 4, 2018
181004: “Fight Back” 5 Rounds: 1 Minute Russian Kettlebell Swings (53/35) 1 Minute Reverse Lunges 1 Minute Calorie Bike 1 Minute Rest — 630 Yoga with Bee
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Friday, October 5, 2018
181005: Deadlift Deficit Deadlift 5×3. Every :90. Start at ~65-75%. Ascending. *2-4” Deficit –then– “Go Fish” For Time: 1,000 Meter Row Directly Into… 3 Rounds: 21 Deadlifts (135/95) 15 Lateral...
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Saturday, October 6, 2018
181006: “Professor Chaos” For Time: 30 Chest to Bar Pull-ups 600 Meter Run 15 Power Snatches (135/95) 600 Meter Run 15 Power Snatches (135/95) 600 Meter Run 30 Chest to Bar Pull-ups
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Sunday, October 7, 2018
181007: “4×2” 4 rounds: 4 Man Makers 4 Box Jumps 4 Jumping Push-ups 4 KB Swings (53/70lbs) –Rest 2 minutes– 4 rounds: 4 Man Makers 4 Box Jumps 4 Jumping Push-ups 4 KB Swings (53/70lbs)
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Monday, October 8, 2018
181008: Box Squat 5×2. Every 2:00. Building to Heavy Double. –then– “Power Fluid” Teams of 3: 3 Rounds For Time: 45 Hang Power Cleans (155/105) 90 Air Squats 60/45 Calorie Row
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Tuesday, October 9, 2018
181009: Deadlift Deficit Deadlift 6×2. Every :90. Start at ~70%. Ascending. *2-4” Deficit –then– “Jacked & Diane” 200 Meter Run 21 Deadlifts (225/155) 200 Meter Run 18 Strict HSPU 200 Meter Run 15...
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Wednesday, October 10, 2018
181010: “Thirty-Something” AMRAP 20: 30 Front Squats (95/65) 20 Box Step Overs (50/35) 30/21 Calorie Row 20 Toes To bar
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Thursday, October 11, 2018
181011: “Scarecrow” 3 Rounds: 50/35 Calorie Bike 200 Meter Farmers Carry (53’s/35’s) 3 Rope Climbs — 630 Yoga with Bee
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Friday, October 12, 2018
181012: Bench Press Tempo Bench Press (31X1). 5×4. Every 2:00. Ascending. –then– “Bunny Boat Race” 3 Rounds: 500 Meter Row 60 Double Unders 400 Meter Run NOTE: Rest 3 Minutes Between Rounds.
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Saturday, October 13, 2018
181013: “Chain Gang” Teams of 3 AMRAP 25: 40 Chest to Bar Pull-ups 50 Barbell-Facing Burpees 60 Thrusters Round 1: 75/55 Round 2: 95/65 Round 3: 115/80 Round 4: 135/95 Round 5: 155/105 (AMRAP in time...
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Sunday, October 14, 2018
181014: 5 x 5 Sots Press –then- 10 one-minute rounds of: 10 Burpees over bar Max reps of Power Snatches (65/95lbs) NOTE: Rest 1 minute after each round
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