Tuesday 10.31.17

AMRAP 4 – 3 Rounds: 12 Deadlifts (95/65#) 9 Hang Power Cleans (95/65#) 6 Jerks (95/65#) Time remaining: Max Cal Row\Bike Rest 4:00 AMRAP 4 – 2 Rounds: 12 Deadlifts (135/95#) 9 Hang Power Cleans (135/95#) 6 Jerks (135/95#) Time remaining: Max Cal Row\Bike Rest 4:00 AMRAP 4 -1 Round: 12 Deadlifts (155/105#) 9 Hang […]

Monday 10.30.17

“The Good Life” 3 Rounds: Row 500 Meters 12 Burpees 21 Box Jumps​ Rx – Box Jump (24\20) L1 – Box Jump\Step (24\20)​​ L2 – Coaches Choice​​​​

Sunday 10.29.17

Complete 3 rounds for reps of: In :90.. 20 Hand Release Pushups Max Snatches -Rest 3 min- Rx – (135\95) L1 – (95\65) L2 – Coaches Choice  

Saturday 10.28.17

For Time 30-20-10 DB Deadlifts KB SDHP KB Swing DB Push Press Rx – DB(50,35)KB(53,35) L1 – DB(40,20)KB(40,20)​​ L2 – Coaches Choice

Friday 10.27.17

“OPEN 13.4” Ascending Ladder for 7 Minutes: 3 Clean & Jerks 3 Toes-to-Bar 6 Clean & Jerks 6 Toes-to-Bar 9 Clean & Jerks 9 Toes-to-Bar …and so on, until time expires. Rx – (135/95) L1 – (115\80) L2 – Coaches Choice

Thursday 10.26.17

Teams of 2: AMRAP 20: 12/8 Calorie Row 12 Wallballs 100m Run *One full round, then switch. Rx – 20\14 L1 – 14\10 L2 – Coaches Choice

Wednesday 10.25.17

2 Rounds NFT Max RDL, 20% BW straight into 100m sled push 2 Rounds NFT Max Horizontal Ring Row straight into Max V-Ups 1 Round NFT Max OH DB or KB Hold straight into 1:00 Max Cal Assault Bike    

Tuesday 10.24.17

AMRAP 4: 21-15-9: Power Snatch (75/55) Burpees Rest 4:00 AMRAP 4: 15-12-9: Power Snatch (95/65) Burpees over Bar Rest 4:00 AMRAP 4: 12-9-6: Power Snatch (115/80) Burpee Box Jumps (24″/20″) L1\L2 – Coaches Choice

Monday 10.23.17

Squat Clean & Jerk Work to a heavy single Then, AMRAP 10: 15 Kettlebell Swings 15 Wallballs Rx – KBS(53/35) WBS (20/14) L1 – KBS(40/20) WBS (14/10) L2 – Coaches Choice  

Saturday 10.21.17

For time: 50 Strict Handstand Push-ups *Every break: 5 Strict Pull-ups Then, 3 Rounds: 10 Strict Dumbell Presses 10 Dumbbell Bent Over Rows Rest 1:00 Rx – HSPU,Strict Pull-Ups L1 – Pushups,Strict Pull-Ups L2 – Coaches Choice