Monday 12.11.17
4RFT: 21 Wallballs 18 Hang DB Power Snatches 15 Burpees Over the DB 12 C2B Rx – WB (20/14),DB (40/20), C2B L1 – WB (20/14),DB (40/20), PU L2 – Coaches Choice
Sunday 12.10.17
Teams of 2 must complete the following: 20 minute amrap 50 Cal Row (shared) 40 Bent Rows (115/80) (Shared) 30 Weighted Situps (20/14) (Shared) 20 wall balls, (20/14)(shared) 10 Push-Ups **break it up anyway you want to…
Saturday 12.9.17
Teams of 2 must complete the following: 20 Minute AMRAP 20/15 Cal Row 10 DB Thrusters, 40/20 per hand 10 T2B or V-Ups **alternate each movement for the 20 minutes P1 does cal row, the P2 does cal row, the P1 does 10 kb thrusters, P2 does 10 DB thrusters, then P1 does 10 T2B
Friday 12.8.17
“Open 16.4” AMRAP 13: 55 Deadlifts 55 Wallballs 55 Calorie Row 55 HSPU 17-54 Years Rx – DL(225/155),WB (20/14) 54-60+ Rx – DL(185/125),WB (14/10) – 9ft. Target DL Percentages are based on 45% of 1RM Max. Adjust DL weight accordingly.
Thursday 12.7.17
3 Rounds Bergeron Beep Test* 50/40 Cal Row 3 Rounds Bergeron Beep Test 50/40 Cal Row 3 Rounds Bergeron Beep Test *BBT = 7 Thrusters (75,55), 7 Pull-ups, 7 Burpees
Wednesday 12.6.17
EMOMx10 Odd – Max Z Press Even – Max DB Rows EMOMx10 Odd – Max Ab Row\BB Rollout Even – Rest 3 Rounds – Sprint 250 Meters on ERG Max DB Front Squat – Rest 1:1 Today’s work is not about reps. Its about doing quality work and stimulating the CNS (Central Nervous System) and
Tuesday 12.5.17
AMRAP 3: 15 Calorie Row 15 Power Cleans Rest 3:00 AMRAP 3:00 12 Calorie Row 12 Power Cleans Rest 3:00 AMRAP 3:00 9 Calorie Row 9 Power Cleans Rx – (115/85)/(135/95)/(155/105) L1\L2 – Coaches Choice – Percentages for the power clean should be based off of your 1RM Clean. Your progression should be 40%, 50%,
It is Supposed to be Hard – 12.4.17
When your deciding what for you is really worth chasing in life, it’s critical to remember a simple idea. “The hard thing” is, by nature, hard. Before you roll your eyes, realize that this isn’t a just a platitude. In fact, awareness to the difficulty of trying to realize a dream or far fetched goal
Monday 12.4.17
4 Rounds: 5 Ring Muscle-ups 10 DB Squat Snatches 15 Box Jump-overs Rx – DB (55/35),BJO (24/20″),Ring MU L1 – DB (40/20),BJO/Step Over (24/20″), Toe-Nail Progression, Ring Rows L2 – Coaches Choice
Sunday 12.3.17
AMRAP 15: 100′ Walking Lunge 50 Double-unders 20 Burpees Rx – DU’s L1 – DU’s\DT’s L2 – Coaches Choice