Wednesday 1.31.18
AMRAP 18: 80 Wallballs (20/14) 60 Calorie Row 40 1-Arm DB Snatch (50/35) 20 OHS (115/95) 10 Strict Pullups 10 Ring Dips
Tuesday 1.30.18
AMRAP 3: 21 Deadlifts (155/105) 21 Over-the-Erg Burpees Max Calorie Row in time remaining Rest 3:00 AMRAP 3: 18 Deadlifts (185/135) 18 Over-the-Erg Burpees Max Calorie Row in time remaining Rest 3:00 AMRAP 3: 15 Deadlifts (225/155) 15 Over-the-Erg Burpees Max Calorie Row in time remaining Rest 3:00 AMRAP 3: 12 Deadlifts (275/185) 12 Over-the-Erg
Monday 1.29.18
21-15-9: Wallballs (20/14) Pull-ups Thrusters (95/65) Box Jumps (24/20) Kettlebell Swings (53/35)
Saturday 1.27.18
Teams of 2 Must Complete the Following 10.9.8.7.6.5.4.3.2.1 DB Hang Power Clean Plate Jump Over Calorie Row – You go I go format – P1 does 10 Hang Power Cleans, then P2 does 10 Hang Power Cleans, Then P1 Does 10 plate jump overs – The weight on the power cleans should be one that
Friday 1.26.18
2 Rounds: 21 Overhead Squats (75/55) 21 C2B Pull-ups 21 Power Snatch (75/55) 21 Burpees Over-the-Bar Rx – BB (75/55),C2B L1 – BB (30% 1RM Snatch),C2B/Pullups L2 – Coaches Choice
Thursday 1.25.18
5 Rounds for Time 10 Deadlifts 30/20 Cal Row 30 Situps 40 Double Unders Rx – DL (185\135), DU’s L1 – DL (40%), DU’s/DT’s L2 – Coaches Choice
Wednesday 1.24.18
Front Squat 5×3 (Up to 80%) Bench Press 5×3 (Up to 85%) 3x Max Reps Pull-Ups\Ring Rows
Tuesday 1.23.18
3RFT: 30 DB Power Cleans (50/35) 30 Wallballs (20/14) 30 Calorie Row
Monday 1.22.18
“The Seven” 7 Rounds for Time 7 Handstand Push-ups 7 Thrusters (135/95) 7 Knees-to-Elbows 7 Deadlifts (245/185) 7 Burpees 7 Kettlebell Swings (70/53) 7 Pull-ups
Sunday 1.21.18
Teams of 3 All partners working at the same time 30 sec. farmers walk 30 sec. sled sprint 30 sec.row Rest 90sec. 5 total rounds **each partner does one movement, then they switch @ the end of 30 sec…. However, if one person stops working then everyone must stop **one round is when each person