Thursday 9.28.17
1 Round: 800m Run 80 Double-unders 21 Hang DB Power Cleans 2 Rounds: 400m Run 40 Double-unders 15 Hang DB Power Cleans 3 Rounds: 200m Run 20 Double-unders 9 Hang DB Power Cleans Rx – (50\35) L1 – (40\20) L2 – Coaches Choice
Wednesday 9.27.17
A. EMOM 7 Minute – AHAP – 5 Reps DB Front Squat + Wide Grip Strict Pullups\Ring Rows B. 7 Minute AMRAP – Seated Rope Sled Pull Repeats 6x Sled Sprint 50m. C. Single Arm OH KB Carry – TYQ (Till you quit). When you quit, perform 2:00 plank hold. Add weight as able. D.
Tuesday 9.26.17
With a running clock… AMRAP 5: 50 WB Buy-In 12 DL,12 Barbell Burpees … Rest 5:00… AMRAP 5: 35 WB Buy-In 9 DL, 9 Barbell Burpees … Rest 5:00… AMRAP 5: 20 WB Buy-In 6 DL , 6 Barbell Burpees Rx – DL (185/135),(225/155),(275/185) L1\L2 – Coaches Choice
Monday 9.25.17
EMOMx20, alternating: Min 1 – 15/12 Calorie Row Min 2 – 1 Round Cindy Min 3 – 20/15 Cal Bike Min 4 – 20 Sit-ups Rx – Cindy (5 Pull-ups 10 Push-ups 15 Squats) L1 – Cindy (5 RR 10 Push-ups 15 Squats) L2 – Coaches Choice
Sunday 9.24.17
5 rounds for time: 15 Knees to Elbow\V-Ups 10 burpees 100m Sprint 15 KBS Rx – KBS (70,53) L1 – KBS (53\35) L2 -Coaches Choice
Saturday 9.23.17 – Hurricane Harvey GYM Rebuild
Complete 3 rounds for reps of: AMRAP 3 30 Wall Balls (20/14) Max Burpees -Rest 3 min- AMRAP 3 Max Cal Row -Rest 3 min- Our friends here in Houston are suffering from a catastrophic once-in-a-thousand-year storm. With more that fifty-two inches of rain, the city was overwhelmed and we want to help. Part of
Friday 9.22.17
“The Axe” AMRAP 12: 15\12 Calorie Row 12 Burpee Box Jumps 9 Clean & Jerks Rx – Row (15\12)BJ(24/20″),CJ BB(135\95) or DB(55\35) L1 – Row (15\12)BJ(24/20″),CJ BB(115\75) or DB(40\20)
Thursday 9.21.17
55 DB Power Snatches 55 Pull-ups 55 Cal Row 55 Handstand Push-ups Rx – DB(50\35)\Pullups\HSPU L1 – DB(40\20)\Pullups-RR\Pike HSPU L2 – Coaches Choice
Wednesday 9.20.17
3 Rounds 2:00 – Rope Pulls – Max 20 foot pulls 2:00 – Max Sandbag Hold Front Rack 2:00 – 100m Sled Sprint 2:00 – Single Arm DB Push Press – 10 Reps Each Arm 2:00 – Max Cal Assault Bike 2:00 – Rest
Tuesday 9.19.17
With a running clock… AMRAP 5: 750m Row Buy-In…In remaining time complete AMRAP: 9 Hang Sq Cln(95/65), 25 DU Rest 5:00 AMRAP 5: 500m Row Buy-In…In remaining time complete AMRAP: 9 Hang Sq Cln(135/95), 25 DU Rest 5:00 AMRAP 5: 250m Row Buy-In…In remaining time complete AMRAP: 9 Hang Sq Cln (185/65), 25 DU L1\L2 –