Saturday 10.28.17
For Time 30-20-10 DB Deadlifts KB SDHP KB Swing DB Push Press Rx – DB(50,35)KB(53,35) L1 – DB(40,20)KB(40,20) L2 – Coaches Choice
Friday 10.27.17
“OPEN 13.4” Ascending Ladder for 7 Minutes: 3 Clean & Jerks 3 Toes-to-Bar 6 Clean & Jerks 6 Toes-to-Bar 9 Clean & Jerks 9 Toes-to-Bar …and so on, until time expires. Rx – (135/95) L1 – (115\80) L2 – Coaches Choice
Thursday 10.26.17
Teams of 2: AMRAP 20: 12/8 Calorie Row 12 Wallballs 100m Run *One full round, then switch. Rx – 20\14 L1 – 14\10 L2 – Coaches Choice
Wednesday 10.25.17
2 Rounds NFT Max RDL, 20% BW straight into 100m sled push 2 Rounds NFT Max Horizontal Ring Row straight into Max V-Ups 1 Round NFT Max OH DB or KB Hold straight into 1:00 Max Cal Assault Bike
Tuesday 10.24.17
AMRAP 4: 21-15-9: Power Snatch (75/55) Burpees Rest 4:00 AMRAP 4: 15-12-9: Power Snatch (95/65) Burpees over Bar Rest 4:00 AMRAP 4: 12-9-6: Power Snatch (115/80) Burpee Box Jumps (24″/20″) L1\L2 – Coaches Choice
Monday 10.23.17
Squat Clean & Jerk Work to a heavy single Then, AMRAP 10: 15 Kettlebell Swings 15 Wallballs Rx – KBS(53/35) WBS (20/14) L1 – KBS(40/20) WBS (14/10) L2 – Coaches Choice
Saturday 10.21.17
For time: 50 Strict Handstand Push-ups *Every break: 5 Strict Pull-ups Then, 3 Rounds: 10 Strict Dumbell Presses 10 Dumbbell Bent Over Rows Rest 1:00 Rx – HSPU,Strict Pull-Ups L1 – Pushups,Strict Pull-Ups L2 – Coaches Choice
Friday 10.20.17
On the minute x 8: 12/10 Calorie Row Rest 2:00 On the minute x 8: 40 Double-Unders Rest 2:00 On the minute x 8: 12/10 Calorie Row
Thursday 10.19.17
AMRAP 18: 4 Bar Muscle-ups 8 Power Snatches 16 Box Jumps
Wednesday 10.18.17
(TYQ) Till you Quit Close Grip Bench Press immediately followed by Sled Sprint 5 Rounds – (5 min EMOM if able) 5 Ab-Wheel Rollouts (BB) 5 Bicep Curls (BB) 2 Rounds – :30 seconds – OH KB Hold – :30 seconds – Hollow Hold – :30 seconds – Arch Hold (Superman) – AMRAP V-Ups