Wednesday 8.9.17
1 Rep Max Snatch 1 Rep Max Clean and Jerk
Tuesday 8.8.17
3 Rounds: 500 Meter Row 400 Meter Run 30 AbMat Sit-Ups 20 Pull-Ups Rx – Pullups L1 – Pullups\Ring Rows L2 – Coaches Choice
Monday 8.7.17
“The Chief” 5 Rounds: AMRAP 3: 3 Power Cleans 6 Push-ups 9 Air Squats Rx – (135/95) L1 – (115\75) L2 – (Coaches Choice)
Sunday 8.6.17
EMOM x 20 ODD: 10 Medball Situps + 10 Arch Ups Even 10 Weighted DB Reverse Lunges Rx – Medball (14\10), DB (40\20) L1\L2 Coaches Choice
Saturday 8.5.17
30 TTB 30 Calorie Row 15 Squat Snatches 60 Calorie Row 15 Squat Snatches (115/80) 30 Calorie Row 30 TTB Rx – Snatch(115/80), TTB L1 – Snatch(95,65),TTB\Knee Ups L2 – Coaches Choice
Friday 8.4.17
“Fight Gone Bad” 3 Rounds for max reps 1:00 Wall Balls 1:00 SDHP 1:00 Box Jump 1:00 Push Press 1:00 Row for calories 1:00 Rest Rx – WB(20\14) SDHP(75\55) Box Jump(20″) Push Press (75\55) L1\L2 – Coaches Choice
Thursday 8.3.17
On the Minute x 20: Minute 1 – 50 Meter Sled Push Minute 2 – 100 Meter Run Minute 3 – 15/12 Calorie Row Minute 4 – 20 Kettlebell Swings (53/35) Rx – KB (53\35) L1 – KB (35\20) L2 – Coaches Choice
Wednesday 8.2.17
OTM x 6 – 1 Squat Snatch (90%) Rest 4:00 OTM x 6 – 1 Squat Clean and Jerk (90%) Rest 4:00 100 Burpee Pullups Rx – Pull-Ups L1 – Ring Rows L2 – Coaches Choice
Tuesday 8.1.17
21 DB Hang Power Cleans, 21 Burpees, 100 DU 15 DB Hang Power Cleans , 15 Burpees, 75 DU 9 DB Hang Power Cleans , 9 Burpees, 50 DU Rx – DB(55,35),DU’s L1 – DB (40,20),DU’S\DT’s L2 – Coaches Choice
Monday 7.31.17
1,000 Meter Run 40 Pull-Ups 30 Thrusters 20 Calorie Row Rx – Pullups\(95/65) L1 – Pullups\Ring Rows\(75/45) L2 – Coaches Choice