Saturday 9.30.17

4×100′ KB\DB Farmer’s Carry AHAP Then, complete 3 rounds for time of: 15 Knees-to-Elbows 15 1-Arm DB Overhead Walking Lunges 15 KB Swings Rx – DB (40\20), KB (70\53) L1 – DB (25\15), KB (53\30) L2 – Coaches Choice

Friday 9.29.17

AMRAP 18: 30 DB Thrusters 30 Box Jumps 30 Calorie Row 30 Toes-to-Bar Rx –  DB (50\35) BJ (24\20) L1 –  DB (40\20) BJ\Steps (24\20) L2 – Coaches Choice  

Thursday 9.28.17

1 Round: 800m Run 80 Double-unders 21 Hang DB Power Cleans 2 Rounds: 400m Run 40 Double-unders 15 Hang DB Power Cleans 3 Rounds: 200m Run 20 Double-unders 9 Hang DB Power Cleans Rx – (50\35) L1 – (40\20) L2 – Coaches Choice

Wednesday 9.27.17

A. EMOM 7 Minute – AHAP – 5 Reps DB Front Squat + Wide Grip Strict Pullups\Ring Rows B. 7 Minute AMRAP – Seated Rope Sled Pull Repeats 6x Sled Sprint 50m. C. Single Arm OH KB Carry – TYQ (Till you quit). When you quit, perform 2:00 plank hold. Add weight as able. D. […]

Tuesday 9.26.17

With a running clock… AMRAP 5: 50 WB Buy-In 12 DL,12 Barbell Burpees … Rest 5:00… AMRAP 5: 35 WB Buy-In 9 DL, 9 Barbell Burpees … Rest 5:00… AMRAP 5: 20 WB Buy-In 6 DL , 6 Barbell Burpees Rx – DL (185/135)​​,(225/155)​,(275/185)​ L1\L2 – Coaches Choice

Monday 9.25.17

EMOMx20, alternating: Min 1 – 15/12 Calorie Row Min 2 – 1 Round Cindy Min 3 – 20/15 Cal Bike Min 4 – 20 Sit-ups Rx – Cindy (5 Pull-ups 10 Push-ups 15 Squats) L1 – Cindy (5 RR 10 Push-ups 15 Squats) L2 – Coaches Choice

Sunday 9.24.17

5 rounds for time: 15 Knees to Elbow\V-Ups 10 burpees 100m Sprint 15 KBS Rx – KBS (70,53) L1 – KBS (53\35) L2 -Coaches Choice

Saturday 9.23.17 – Hurricane Harvey GYM Rebuild

Complete 3 rounds for reps of: AMRAP 3 30 Wall Balls (20/14) Max Burpees -Rest 3 min- AMRAP 3 Max Cal Row -Rest 3 min- Our friends here in Houston are suffering from a catastrophic once-in-a-thousand-year storm. With more that fifty-two inches of rain, the city was overwhelmed and we want to help. Part of […]

Friday 9.22.17

“The Axe” AMRAP 12: 15\12 Calorie Row 12 Burpee Box Jumps 9 Clean & Jerks Rx – Row (15\12)BJ(24/20″)​,CJ BB(135\95)​ or DB(55\35) L1 – Row (15\12)BJ(24/20″)​,CJ BB(115\75)​  or DB(40\20)

Thursday 9.21.17

55 DB Power Snatches 55 Pull-ups 55 Cal Row 55 Handstand Push-ups Rx – DB(50\35)\Pullups\HSPU L1 – DB(40\20)\Pullups-RR\Pike HSPU L2 – Coaches Choice