Wednesday 9.20.17

3 Rounds 2:00 – Rope Pulls – Max 20 foot pulls 2:00 – Max Sandbag Hold Front Rack 2:00 – 100m Sled Sprint 2:00 – Single Arm DB Push Press – 10 Reps Each Arm 2:00 – Max Cal Assault Bike 2:00 – Rest

Tuesday 9.19.17

With a running clock… AMRAP 5: 750m Row Buy-In…In remaining time complete AMRAP: 9 Hang Sq Cln(95/65)​, 25 DU Rest 5:00 AMRAP 5: 500m Row Buy-In…In remaining time complete AMRAP: 9 Hang Sq Cln(135/95), 25 DU Rest 5:00 AMRAP 5: 250m Row Buy-In…In remaining time complete AMRAP: 9 Hang Sq Cln (185/65), 25 DU L1\L2 – […]

Monday 9.18.17

3 Rounds: 15 Deadlifts 25 Wallballs 15 Toes-to-Bar 25 Box Jumps Rx – DL(205/145)\WB (20/14)\BJ\Step (24/20”) L1 – DL(50%)\WB (20/14)\BJ\Step (24/20”) L2 – Coaches Choice

Saturday 9.16.17

For Time 10-8-6-4-2 Unbroken DB Hang Power Cleans Med-Ball Situps Arch-Ups Rx – DB(50,35)\MB(20,14) L1 – DB(40,20)\MB(14,10)​​ L2 – Coaches Choice

Friday 9.15.17

AMRAP 9: 9 Kettlebell Swings 9 Burpees 9 Kettlebell Swings 9 Box Jumps RX: KB (53/35) Box (24/20) L1: KB (45/25) Box (24/20) L2: (Coaches Choice) Compare to 08/31/16 Score

Thursday 9.14.17

Teams of 2 AMRAP 20: 12/8 Calorie Row 10 Kettlebell Swings 50′ Walking Lunges Rx – (70/53)​​ L1 – (53/35)​ L2 – Coaches Choice  

Wednesday 9.13.17

2 ROUNDS 2:00 – Perform 100m Sled Sprint 2:00 – Sandbag Hold 2:00 – OH KB Hold 2:00 – Max Cal ERG Plank Row 2:00 – 100m Farmer Carry 2:00 – Max CAL Assault Bike

Tuesday 9.12.17

AMRAP 5: 21 Cal Row 21 Deadlifts Rest 5:00 AMRAP 5: 15 Cal Row 15 Front Squats Rest 5:00 AMRAP 5: 9 Cal Row 9 Thrusters Rx – (95/65) L1 – (75/45) L2 – (Coaches Choice)

Monday 9.11.17

21-18-15-12-9-6-3 Kettlebell Swings Push-ups Sit-ups​ Rest 3:00 then 5 rounds NOT for time of:* Max Rep DB Push Press Max TTB Rest 3:00 Minutes Between Rounds Rx – KB(53\35) DB (50\35) L1 – KB(40\20) DB (40\20)​​ L2 – Coaches Choice