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)
Wednesday 8.9.17
1 Rep Max Snatch 1 Rep Max Clean and Jerk
Tuesday 8.8.17
3 Rounds: 500 Meter Row 400 Meter Run 30 AbMat Sit-Ups 20 Pull-Ups Rx – Pullups L1 – Pullups\Ring Rows L2 – Coaches Choice
Monday 8.7.17
“The Chief” 5 Rounds: AMRAP 3: 3 Power Cleans 6 Push-ups 9 Air Squats Rx – (135/95) L1 – (115\75) L2 – (Coaches Choice)
Sunday 8.6.17
EMOM x 20 ODD: 10 Medball Situps + 10 Arch Ups Even 10 Weighted DB Reverse Lunges Rx – Medball (14\10), DB (40\20) L1\L2 Coaches Choice
Saturday 8.5.17
30 TTB 30 Calorie Row 15 Squat Snatches 60 Calorie Row 15 Squat Snatches (115/80) 30 Calorie Row 30 TTB Rx – Snatch(115/80), TTB L1 – Snatch(95,65),TTB\Knee Ups L2 – Coaches Choice
Friday 8.4.17
“Fight Gone Bad” 3 Rounds for max reps 1:00 Wall Balls 1:00 SDHP 1:00 Box Jump 1:00 Push Press 1:00 Row for calories 1:00 Rest Rx – WB(20\14) SDHP(75\55) Box Jump(20″) Push Press (75\55) L1\L2 – Coaches Choice