Thursday 12.21.17

AMRAP 20: 2 Rope Climbs 12 Kettlebell Swings 22 Calorie Row Rx – (70/53) L1 – (53/35),Rope Climb Drills L2 – Coaches Choice

Wednesday 12.20.17

2 Rounds Max Reps Farmer Handle Deficit Deadlifts Into Max Hollow Hold with KB 100 Bent Rows Every time you break 5 Rear Delt Flies 5 Sides Delt Flies 5 Supinated Pullups

Tuesday 12.19.17

“Dirty 30” 30 Box Jumps 30 C2B Pull-ups 30 KB Swings 30 Front Squats 30 Toes-to-Bar 30 Push Press 30 Deadlifts 30 Wallballs (20/14) 30 Burpees 30 Double-unders Rx – Box Jumps (24/20), KBS (53/35), BB (115/80)​​ L1 – Box Jumps\Steps (24/20), KBS (40/20), BB (35% 1RM FS)​​ L2 – Coaches Choice  

Monday 12.18.17

“The Chief” 5 Rounds: AMRAP 3: 3 Power Cleans 6 Push-ups 9 Air Squats Rx – (135/95) L1 – (115/75) L2 – (Coaches Choice) – 45% of 1RM Max Clean

Sunday 12.17.17

Teams of 2: EMOM 20, Alternating Each Movement: 15/12 Calorie Row 30 Double-unders 15/12 Calorie Row 15 Abmat Sit-Ups Sub Double – Taps as needed for DU’s. Ensure proper pace and maintenance of intensity. For Calorie scale, suspend rowing at :50 seconds and work to hold that Cal count for the EMOM.

Saturday 12.16.17

Teams of 3: AMRAP 25: 100 Calorie Row 50 Thrusters (95/65) 100 Calorie Row 50 Thrusters (135/95) 100 Calorie Row 50 Thrusters (155/105) 100 Calorie Row Max Thrusters (185/135) Teams may break up the reps however they choose. Weights are based on 35%,50% and 55% of 1 RM Thruster.

Friday 12.15.17

AMRAP 15: 12 Box Jumps 9 Power Snatch 6 Bar Muscle-ups Rx – BJ (30/24), BB (115/80), Bar MU L1 – BJ (24/20), BB (95\65), MU Progression L2 – Coaches Choice

Thursday 12.14.17

5 Rounds: 7 Deadlifts 25 Air Squats 7 Strict Handstand Push-ups Rx – BB (275/185),Strict HSPU L1 – BB (55% 1RM Deadlift),Strict HSPU OR Pike HSPU L2 – Coaches Choice

Wednesday 12.13.17

A. Hammer Curls & Narrow Dumbbell Bench Press & Bench Press 2 Sets with rest as needed in between B.Sled Drags & ME Wall Balls 2 sets to muscle failure. Max 3 minutes rest between sets C.400m Forearm Carry Hammer Curls Go to failure. Find a weight that you can do for at least 12 reps. […]

Tuesday 12.12.17

AMRAP 3: 3 Power Cleans, 3 Front Squats, 3 Push Jerks Rest 3:00 AMRAP 3: 3 Power Cleans, 3 Front Squats, 3 Push Jerks Rest 3:00 AMRAP 3: 3 Power Cleans, 3 Front Squats, 3 Push Jerks Rx – 1(135/95),2(155/105),3(185/135) L1 – 1(115/75),2(135/95),3(155/105) L2 – Coaches Choice