Monday 11.27.17
AMRAP 15: 30 Double-unders 15 Power Cleans 30 Double-unders 15 Toes-to-Bar Rx – (115/75) L1 – (95/55),TTB/V-Ups L2 – Coaches Choice
Sunday 11.26.17
Teams of 2: 5 Rounds for Time 15 Hang Power Cleans, 135\95 15 S2OH, 135\95 15 lateral burpees over the bar 15 thrusters for time, 135\95 15 cal row You go / I go for each round Part 1 will do 15 thrusters, then partner 2 does 15 thrusters, P1 does 15 HPC, then P2
Saturday 11.25.17
Teams of 2 6 rounds – Partners Alternate the Buy-In 250m row, while partner holds double front rack into 70 DB Thrusters 50 Cal Row **break up the thrusters and calories any way you want to RX\L1\L2 – Coaches Choice
Friday 11.24.17
“Barbara: 5 Rounds: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats *Rest 3:00 between rounds. Rx – Pull-Ups L1 – Pull-Ups\Ring Rows L2 – Coaches Choice – Rounds can be scaled back to 3. If a beginner or still building capacity with pull-ups, ring rows should be substituted at an angle that allows for
Wednesday 11.22.17
“Filthy 50” 50 Box Jumps (24/20″) 50 Jumping Pull-ups 50 Kettlebell Swings (35/25#) 50 Walking Lunges 50 Toes-to-Bar 50 Push Press (45/35#) 50 Hip Extensions 50 Wallballs (20/14#) 50 Burpees 50 Double-unders
Tuesday 11.21.17
Row 2K Time Trial
What is the Ideal Athlete?
One of my mentors once spoke about his “ideal athlete”. This hypothetical athlete would join his gym and train just two or three days per week as a beginner. With time, he\she would see remarkable mental and fitness gains, learn how to move and think, and eventually set higher goals and increase their volume and
Monday 11.20.17
AMRAP 5: Burpee Box Jump Overs (24/20″) Rest 5:00 AMRAP 4: 10m Shuttle Runs Rest 4:00 AMRAP 3: Power Cleans (You choose the weight) Guys: 75, 95, 135, 155 Girls: 55, 65, 95, 105 Rest 3:00 AMRAP 2: Wallball Shots (20/14/10/5) Rest 2:00 AMRAP 1: Max Unbroken Pull-Ups\Ring Rows Rx\L1\L2 – Coaches Choice – Coach\Athlete
Sunday 11.19.17
Teams of 2: 3 rounds for time: 4 minute row for max meters 30 KB Deadlifts **Teammates will alternate the row every 30 seconds and switch back and forth every 5 reps on the DL. Teammates must tag to switch roles Following the workout, each athlete will use the rest of the class time to
Saturday 11.18.17
Teams of 2 must complete the following with running clock for 35 minutes: Minute 0:00 -10:00 Build to a Heavy Front squat for both people w/ perfect form Minute 10:00 – 15:00 AMRAP Cal Row (switching whenever you want to) Minute 15:00 -25:00 ~amrap the following: (alternating each round) 8 sit ups 6 kb thrusters