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12-5-18

Performance: 40/30 cal. Assault Bike Then: 200-m KB Carry (24/16 kg) 12 KB Shoulder-to-Overhead (6 each side) 4 rounds 40/30 cal. Assault Bike Base: 30/20 cal. Assault Bike Then: 200-m KB Carry 12 KB Shoulder-to-Overhead (6 each side) 4 rounds 30/20 cal. Assault Bike

By |2018-12-04T20:00:45+00:00December 4th, 2018|Uncategorized|

Monday 11-5-18

  Chaotic Squats 3-6x5 (3-6 sets of 5 reps) moderately challenging weights, should have 1-2 reps in tank 10 min AMRAP 10 back squats from floor 200m run P: <185/125 F: <135/95 B: <95/65

By |2018-11-04T21:00:20+00:00November 4th, 2018|Uncategorized|

Wednesday 8-22-18

  10 minute AMRAP of: 10 Ring Rows 10 Push-ups 10 V-ups 10 Kettlebell Swing 10 PVC Overhead Squats 30 second Pike Stretch then: 7 minute AMRAP of: 200m Row 50 Double Unders then: 1 minute of each with 1 minute of rest between of: High Hip Bear Crawls Around the World on Box 1 [...]

By |2018-08-21T19:04:26+00:00August 21st, 2018|Uncategorized|

Tuesday 8-21-18

  Snatch or Clean Grip Romanian Deadlifts 4 sets of 8 reps @ 65-75 % of clean Front Squats 5 sets of 5 reps Athletes Choice of: 500m Row Test or 2 Minute Max Calorie Bike

By |2018-08-20T20:50:54+00:00August 20th, 2018|Uncategorized|

Saturday 8-18-18

  “For whom the bell tolls” Teams of 2-4 people, one person works, everyone else rests. 2 ROUNDS: 2 min AMRAP: Tire flip + jump through 2 min AMRAP: 10 alternating dumbbell snatches rest 1 min 2 min AMRAP: Tire plank walk arounds as a team (feet on tires walk a full rotation then change [...]

By |2018-08-17T20:07:12+00:00August 17th, 2018|Uncategorized|

Monday 8-13-18

  “Sasquatch” Teams of 3: For Time (30 Minute Time Cap): 250 Clean and Jerks *On the 0:00, 5:00, 10:00, 15:00, 20:00: 45/30 Calorie Row 30 Toes to Bar Weight Climbs Every 50 Reps: Weight 1: 95/65 Weight 2: 115/80 Weight 3: 135/95 Weight 4: 155/105 Weight 5: 185/135

By |2018-08-12T19:59:03+00:00August 12th, 2018|Uncategorized|

Monday 7-30-18

Power Snatch Heavy Single “Randy” For Time: 75 Power Snatches (75/55) MRX: 50 Hang Power Snatch 45/35 After Work: 30-20-10 V-ups +/- Med Ball or 2K Row

By |2018-07-29T20:00:38+00:00July 29th, 2018|Uncategorized|

Thursday 7-25-18

“Family Feud” AMRAP 25: 50 Meter Prowler Push (95/45) 100 Meter Wreck Bag Run (50/35) 200 Meter Run Class Divides Into Even Teams MRX: 25 Meter Prowler Push (50/30) 100 Meter Wreck Bag Run (30/20) 7/5 Calorie Assault Bike After Work: 5-4-3-2-1 Front Squat Push Press Ascending Weights

By |2018-07-25T20:00:19+00:00July 25th, 2018|Uncategorized|