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
Sunday 9.17.17
6 Ring Dips 8 DB Hang Power Clean & Presses Rx – (50\35) L1 – (40\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
Saturday 9.9.17
4 RFT 10 DB Deadlifts 10 DB Snatches 10 KBS Max Reps WBS Rest 2:00 Rx – (50\35)\20\14 L1 – (40\20)\14\10 L2 – Coaches Choice
Friday 9.8.17
5 Rounds: 10 Chest to Bar Pull-Ups 10 Power Cleans 10 Front Squats 10 Push Jerks Rx – (135/95) L1 – (115/75) L2 – Coaches Choice