Monday 2.5.2018 Open 15.2 Every 3 minutes, complete 2 rounds of: • 10 overhead squats • 10 chest-to-bar pull-ups Increase the number of reps for each movement by 2 (10, 12, 14, etc) every 3 minute interval until you can not complete the rounds. Score is total number of reps.
Sunday 2.5.2018 Rest Day Closed
Saturday 2.3.2018 Mobility 8:00am-8:30am Olympic Lifting 8:30am-9:30am Open Gym 9:30am-12:00pm
Friday 2.2.2018 Set a clock for 11-minutes. 3 Rounds Complete max reps in :50-seconds with :10-second transition to the next movement. 1) Air Squat 2) Push Up 3) Pull-up 4) Rest and Record Reps **Score = Reps of lowest round.
Thursday 2.1.2018 5 Rounds Every 5-minutes on the 5-minutes 15/12-Calorie Assault Bike 12 Burpee Box Jump Overs 10 Handstand Push Up 8/6-Calorie Ski Erg
Wednesday 1.31.2018 Open 15.3 Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots 100 double-unders Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet *** Time Cap 14 minutes
Tuesday 1.30.2018 Complete the following reps for time : 30-20-10-20-30 KBS 70/53 T2B *** Time cap 18 minutes
Monday 1.29.2018 Complete as many rounds as possible of the following movements in 10 minutes 10 reps DB Thrusters 50/35 10m Front Rack DB Walking Lunges 50/35
Sunday 1.27.2018 Rest Day Closed
Friday 1.26.2018 Complete the following movements for time: Row 250m 15 reps OHS 95/65 Row 500m 10 reps OHS 155/105 Row 500m 5 reps OHS 185/125 Row 250m 3 reps OHS 225/155 *** Time cap 15 min