Sunday 10.8.17
4 Rounds (not for time): 15 Abmat Sit-ups 20 Hip Extensions\Arch-Ups 25 Flutter Kicks 30 Good Mornings then, 1500m Row
Saturday 10.7.16
21-15-9 Overhead Squat Shoulder to Overhead In between each movement, perform 40′ overhead walking lunge. Rx – (115,75) L1 – (95,55) L2 – Coaches Choice
Friday 10.6.17
For time: 30 Chest-to-Bar Pull-ups 30 Calorie Bike 15 Squat Cleans 60 Calorie Row 15 Squat Cleans 30 Calorie Bike 30 Chest-to-Bar Pull-ups Rx – Cleans (135/95#), C2B L1 – Cleans (135/95#), Pull-Ups L2 – Coaches Choice
Thursday 10.5.17
AMRAP 12 8 Unbroken Strict Pullups 10 Unbroken Shoulder to Overhead 12 Burpees Rx – S2O(95/65) L1 – S2O(95/65),Pull-Ups\RR L2 – Coaches Choice
Wednesday 10.4.17
3 Supersets Max Russian KBS Max Plank Hold 3 Supersets Max DB Front Squats Max Distance Core Row 3 Supersets 20 Jumping Lunges Sled Sprint TYQ (Till you Quit)
Tuesday 10.3.17
400m Running Skill Drills 42/35 Calorie Row 21 Squat Snatch 400m Running Skill Drills 30/25 Calorie Row 15 Squat Snatch 400m Running Skill Drills 18/15 Calorie Row 9 Squat Snatch Rx – (95,65) L1 – (75,45) L2 – Coaches Choice
Monday 10.2.17
For time: 1,500m Row 100 DU 50 DB OHS 100 DU 1,500m Row Rx – (50\35) L1 – (40\20) L2 – Coaches Choice
Sunday 10.1.17
9 Rounds: 24 Pushups 8 Deadlifts Rx – DL (215/135) L1 – DL (185/105)\10 Pushups L2 – Coaches Choice
Saturday 9.30.17
4×100′ KB\DB Farmer’s Carry AHAP Then, complete 3 rounds for time of: 15 Knees-to-Elbows 15 1-Arm DB Overhead Walking Lunges 15 KB Swings Rx – DB (40\20), KB (70\53) L1 – DB (25\15), KB (53\30) L2 – Coaches Choice
Friday 9.29.17
AMRAP 18: 30 DB Thrusters 30 Box Jumps 30 Calorie Row 30 Toes-to-Bar Rx – DB (50\35) BJ (24\20) L1 – DB (40\20) BJ\Steps (24\20) L2 – Coaches Choice