Monday 10.9.17
3 Rounds: 21/18 Calorie Row 15 Over-the-Bar Burpees 9 Squat Snatches Rx – (115/80) L1 – (95/65) L2 – (Coaches Choice)
Sunday 10.8.17
4 Rounds (not for time): 15 Abmat Sit-ups 20 Hip Extensions\Arch-Ups 25 Flutter Kicks 30 Good Mornings then, 1500m Row
Saturday 10.7.16
21-15-9 Overhead Squat Shoulder to Overhead In between each movement, perform 40′ overhead walking lunge. Rx – (115,75) L1 – (95,55) L2 – Coaches Choice
Friday 10.6.17
For time: 30 Chest-to-Bar Pull-ups 30 Calorie Bike 15 Squat Cleans 60 Calorie Row 15 Squat Cleans 30 Calorie Bike 30 Chest-to-Bar Pull-ups Rx – Cleans (135/95#), C2B L1 – Cleans (135/95#), Pull-Ups L2 – Coaches Choice
Thursday 10.5.17
AMRAP 12 8 Unbroken Strict Pullups 10 Unbroken Shoulder to Overhead 12 Burpees Rx – S2O(95/65) L1 – S2O(95/65),Pull-Ups\RR L2 – Coaches Choice
Wednesday 10.4.17
3 Supersets Max Russian KBS Max Plank Hold 3 Supersets Max DB Front Squats Max Distance Core Row 3 Supersets 20 Jumping Lunges Sled Sprint TYQ (Till you Quit)
Tuesday 10.3.17
400m Running Skill Drills 42/35 Calorie Row 21 Squat Snatch 400m Running Skill Drills 30/25 Calorie Row 15 Squat Snatch 400m Running Skill Drills 18/15 Calorie Row 9 Squat Snatch Rx – (95,65) L1 – (75,45) L2 – Coaches Choice
Monday 10.2.17
For time: 1,500m Row 100 DU 50 DB OHS 100 DU 1,500m Row Rx – (50\35) L1 – (40\20) L2 – Coaches Choice
10.1.17 – DANGER – Personal Responsiblity
A post shared by Joshua Wilson (@joshuadvik) on Oct 1, 2017 at 7:04am PDT I want to share a secret that many of you may not be aware of. It’s the secret to making life really easy. Avoid commitment.That’s it. It doesn’t matter what it is, commitment means personal responsibility. And, personal responsibility is
Sunday 10.1.17
9 Rounds: 24 Pushups 8 Deadlifts Rx – DL (215/135) L1 – DL (185/105)\10 Pushups L2 – Coaches Choice