All, Here is the updated project plan for the expansion that we communicated on June 1, 2017. To ensure that we keep our membership informed and provide clear visibility to our plan moving forward, I planned to release a formal timeline and project plan on June 16, 2017. Due to the expansion work we have
RX L1 L2 Rowing: 20 Minutes Total EMOMx5: :10 seconds on, :50 seconds off EMOMx5: :20 seconds on, :40 seconds off EMOMx5: :30 seconds on, :30 seconds off EMOMx5: :40 seconds on, :20 seconds offNo extra rest between sections Rowing: 20 Minutes Total EMOMx5: :10 seconds on, :50 seconds off EMOMx5: :20 seconds on, :40
RX L1 L2 Teams of 3 AMRAP 20: 7 Cal Row 7 Box Jumps (24″/20″) Shuttle Sprint 7 KBS (70,53) Shuttle Sprint Teammates cycle through, one athlete at a time completing full rounds. Score is total number of rounds the team completes in 20 minutes Teams of 3 AMRAP 20: 7 Cal Row 7 Box
Accessory and Balance Work At a steady pace, 4 Rounds of: 2 Strict Press 3 Push Press 4 Push Jerks Rest 1:30-2:00 b/t sets *Start around 50% effort on first set with empty bar and add weight on each round as skill allows RX L1 L2 21 DB Power Cleans, 21 Ring Dips, 400 Meter
RX L1 L2 Teams of 2: 100 Burpees 100 Toes to Bar 100 Jumping Lunges 100 Kettlebell Swings (Coaches Choice) 100 Calorie Row Teams of 2: 100 Burpees 100 T2B\Knee-ups 100 Jumping Lunges 100 Kettlebell Swings (Coaches Choice) 100 Calorie Row Teams of 2: 100 Burpees 100 Knee-Ups 100 Jumping Lunges 100 Kettlebell Swings (Coaches
RX L1 L2 Starting on the 0:00… EMOM x 8 1 Squat Clean (80%) Starting on the 12:00… EMOM x 8 1 Squat Snatch (80%) Starting on the 24:00… For Time: 21 – 18 – 15 – 12 – 9 – 6 – 3: Unbroken Overhead Squats (95/65) Starting on the 0:00… EMOM x 8
Accessory and Balance Work A. 4 rounds without rest of: 15 sec AMRAP of side raises (palms down) 15 sec of Hercules Hold (thumbs facing up) Rest 1 minute, then… B. 4 rounds without rest of: 15sec of AMRAP side raises (thumbs up) 15sec of Hercules Hold (palms up) Rest 1 minute, then… C. 2
RX L1 L2 Bench Press 7 Sets of 3 Dumbbell Bent Over Rows 3 Sets of 10 Dumbbell-Weighted Abmat Sit-Ups 3 Sets of 15 4 x 25/20 Calorie Row Rest 1:00 Between Rounds Bench Press 7 Sets of 3 Dumbbell Bent Over Rows 3 Sets of 10 Dumbbell-Weighted Abmat Sit-Ups 3 Sets of 15 4
RX L1 L2 4 Rounds For Time of: 12x DB Push Press (55\35) 200m Run 6x DB Power Clean (55\35) Rest 2 mins between rounds Time Cap: 2:30 per round 4 Rounds For Time of: 12x DB Push Press (35\20) 200m Run 6x DB Power Clean (35\20) Rest 2 mins between rounds Time Cap: 2:30
RX L1 L2 As many rounds as possible in 6:00 of: 10 KB Deadlifts 75\53) 6 Burpees Rest 3:00 As many rounds as possible in 6:00 of: 10 KBS (75\53) 6x Burpees As many rounds as possible in 6:00 of: 10 KB Deadlifts (53\35) 6 Burpees Rest 3:00 As many rounds as possible in 6:00