Saturday 8.19.17
3 Rounds: 30 DB Squat Cleans 30 Burpees 800 Meter Row Rx – (50/35) L1 – (35/20) L2 – Coaches Choice
Friday 8.18.17
Ascending Ladder for 8 Minutes: 3 Power Snatch, 3 TTB 6 Power Snatch, 6 TTB 9 Power Snatch, 9 TTB Rx – 115\80 L1 – 95\65 L2 – Coaches Choice
Thursday 8.17.17
5 Rounds: 200 Meter Run 12 Calorie Row 21 Wallballs Rx – 20\14 L1 – 14\10 L2 – Coaches Choice
Wednesday 8.16.17
2 RFT: 20 Thrusters 20 Pull ups 20 Wall Balls 20 Calorie Row Rx – (95\65),Pullups,(20,14) L1 – (75,55),Pullups\RR,(20,14) L2 – Coaches Choice
Tuesday 8.15.17
3 Rounds: 60 Double-Unders 30 Calorie Row\Bike 15 Deadlifts Rx – DL (245/165), DU’s L1 – DL (50% 1RM) DU\DT L2 – Coaches Choice
Monday 8.14.17
For Time 15 Overhead Squats, 15 C2B 15 Snatches, 15 C2B 15 Front Squats, 15 C2B 15 Cleans, 15 C2B Rx – (95,65),C2B L1 – (95,65),Pull-Ups L2 – Coaches Choice Full Squat on all barbell movements
Sunday 8.13.17
3 Rounds: 15/10 Calorie Row, 15 Sit-Ups 15/10 Calorie Row, 20 Arch Ups 15/10 Calorie Row, 25 Flutter Kicks 15/10 Calorie Bike, 30 KBS
Saturday 8.12.17
On the minute (OTM) for 7:00: 30 DU’s 10 American KBS 5 Burpees Rx – 30 DU, KB (70/53) L1 – 15 DU\DT, KB (53/35) L2 – Coaches Choice At the top of the minute, you must return to DU’s. Your score for this workout is total number of burpees.
Friday 8.11.17
Athletes choose (1) from each section: 1) 1-Rep Squat Test Front Squat, Back Squat, or Overhead Squat 2) Gymnastics Test Max Ring Muscle-Ups, Max Pull-Ups, or Max Handstand Pushups 3) Conditioning Test 500m Row for Time, or Max Bike Cals in 1:00
Thursday 8.10.17
Teams of 2 – AMRAP 20: 1 Calorie Row, 1 Burpee Box Jump 2 Calorie Row, 2 Burpee Box Jump 3 Calorie Row, 3 Burpee Box Jump Partner 1 completes the first round, 1 Calorie and 1 BBJ. Partner 2 then does the same, 1 Calorie and 1 BBJ. Rx – (24,20) L1 – (20,16)