Saturday 7.21.2018 Mobility 8:00am-8:30am Olympic Lifting 8:30am-9:30am Open Gym 9:30am-12:00pm
Thursday 7.19.2018 For Time 1-mile run 15 DB Power Cleans Right Arm 15 DB Power Cleans Left Arm 30 GHD Sit-ups 1/2-mile run 10 DB Power Cleans Right Arm 10 DB Power Cleans Left Arm 20 GHD Sit-ups 400m run 5 DB Power Cleans Right Arm 5 DB Power Cleans
Wednesday 7.18.2018 Complete as many rounds and reps as possible in 5-minutes of 9 Thrusters, 115-lbs/75-lbs 9 Toes to Bar Then, Rest 1-minute Complete as many rounds and reps as possible in 5-minutes of 15 Wall Ball Shots, 20-lbs/14-lbs 10-ft/9-ft 15 Knees-to-Elbows Then, Rest 1-minute Complete as many rounds and
Tuesday 7.17.2018 Bent Over Row for load: #1: 5 reps #2: 5 reps #3: 5 reps #4: 5 reps #5: 5 reps Time Cap: 15-minutes
Monday 7.16.2018 “Bear Complex” 5 Rounds for Max Load: Each round is 7 unbroken sets of: • 1 Power Clean • 1 Front Squat • 1 Push Press • 1 Back Squat • 1 Push Press You must hold on to the bar for the entire round. Time Cap: 25-minutes
Saturday 7.14.2018 Mobility 8:00am-8:30am Olympic Lifting 8:30am-9:30am Open Gym 9:30am-12:00pm
Friday 7.12.2018 20 Alternating Pistol Squats 2 Strict Handstand Push Ups 16 Alternating Pistol Squats 4 Strict Handstand Push ups 12 Alternating Pistol Squats 6 Strict Handstand Push ups 8 Alternating Pistol Squats 8 Strict Handstand Push ups 4 Alternating Pistol Squats 10 Strict Handstand Push ups Time Cap: 12-minutes
Thursday 7.12.2018 “Nicole” AMRAP in 20 minutes of: • 400m run • Pull-ups (max reps)
Wednesday 7.11.2018 5 Rounds 25-ft Dumbbell Overhead Walking Lunge 70-lbs/50-lbs 50 Double Unders 25-ft Dumbbell Overhead Walking Lunge 70-lbs/50-lbs 5 Bar Muscle Ups Time Cap: 20-minutes
Tuesday 7.10.2018 For Time 30 Hang Squat Cleans, Body Weight Every minute on the minute complete 5-burpees Time Cap: 12-minutes