Monday 9.17.2018 7 Rounds 35 Double Unders 15 KB Swings 70-lbs/53-lbs 5 Strict Ring Dips TIME CAP: 10-minute
Saturday 9.15.2018 Mobility 8:00am-8:30am Olympic Lifting 8:30am-9:30am Open Gym 9:30am-12:00pm Alignment Nutrition Challenge Info Kickoff 12:00pm-1:00pm First Aid, CPR, and AED training 1:00pm-as long as needed
Friday 9.14.2018 3 rounds for time of: • 185/125 lb. deadlifts, 21 reps • 15 pull-ups • 185/125 lb. front squats, 9 reps/ Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at
Wednesday 9.12.2018 5 Rounds Back Squat 135-lbs/95-lbs, Max Reps Handstand Push ups Max Reps Score: Total Reps Time Cap: 17-minutes
Tuesday 9.11.2018 With a team of 4, Complete 3 Rounds for Time Sled Push 200-lbs, 100m Synchro Burpees 15-reps Run 240m as a Team TIME CAP: 15-minutes
“BRING A FRIEND WEEK” Monday 9.10.2018 Clean 1-1-1-1-1 Double Kettlebell Clean 3-3-3 Hang Clean 5 Total of all successful sets lifted. If you missed a lift, that will be a “0-lbs” for that set.
Snatch 1-1-1-1-1 DB Snatch (each arm) 3-3-3 Hang Snatch 5 Total of all successful sets lifted. If you missed a lift, that will be a “0-lbs” for that set.
Thursday 9.6.2018 ***Be prepared for the unknown and the unknowable! 21-15-9 reps for time of: • Thruster • Pull-ups TIME CAP: 20-minutes
Tuesday 9.4.2018 15-minutes Complete as many rounds as possible Run 60m Ski 10-Calories Row 20-Calories Rest 2-minutes Then, 5-minutes Complete as many rounds as possible Run 40m Ski 5-Calories Row 10-Calories
Friday 8.31.2018 Shoulder Press 1-1-1-1-1 Push Press 3-3-3 Push Jerk 5 Total of all successful sets lifted. If you missed a lift, that will be a “0-lbs” for that set.