Wednesday 1.17.18
5 Rounds: AMRAP 4: 30/20 Calorie Row 30 10m Shuttle Sprints AMRAP Cals on Bike Rest 4:00 between rounds
Tuesday 1.16.18
AMRAP 15: 30 Wallballs (20/14) 20 Power Snatch (75/55) 5 Ring Muscle-ups
Monday 1.15.18
“Marston” AMRAP 20: 1 Deadlift* (315/205) 10 Toes-to-Bar 15 Barbell Burpees *Note – “Marston” Rx is 405/285. To preserve the stimulus of the workout, we are looking for a heavy deadlift today, at 80%.
Sunday 1.14.18
“Annie’s on a Boat” 100 Double-unders 50 Calorie Row 50 Sit-ups 80Double-unders 40 Calorie Row 40 Sit-Ups 60 Double-unders 30 Calorie Row 30 Sit-ups 40 Double-unders 20 Calorie Row 20 Sit-ups 20 Double-unders 10 Calorie Row 10 Sit-ups
Saturday 1.13.18
Teams of 2: 3:00 AMRAP 2 Wall Walks 4 DB Hang Power Cleans 6 Knee Raises Rest 3:00 3:00 AMRAP 4 Push Ups 8 Ring Rows 12 DU Rest 3:00 11:00 AMRAP 8 Situps 16 KBS 24 DU Rx – DB (50/35), KBS – You Choose, DU’s L1 – DB (50/35), KBS – You Choose,
Friday 1.12.18
30 Hang Squat Cleans 30 Handstand Push-ups 30 Thrusters 30 Box Jumps 30 Overhead Squats 30 C2B Pull-ups Rx – BB(95/65),HSPU,BJ (24/20),C2B L1 – BB(75/45),Pike HSPU, BJ (24/20), Pull-Ups/Ring Rows L2 – Coaches Choice
Thursday 1.11.18
5 Rounds: AMRAP 4: 30 10m Shuttle Runs 30 Mountain Climbers AMRAP Calorie Row in remaining time Rest 4:00 in between rounds
Wednesday 1.10.18
Back Squat 10-8-6-4-2 Then Tabata Back Squat (45\35)
Tuesday 1.9.18
5 Rounds, for max reps: 1:00 Row for Calories 1:00 Power Cleans 1:00 Burpees over Bar 1:00 Rest Rx – BB 135\95 L1 – BB 40% 1RM Clean L2 – Coaches Choice
Monday 1.8.18
30-20-10: Pull-ups Calorie Row Directly into… 30-20-10: Strict Press (75/55) Jumping Lunges