Thursday 1.25.2018 Complete the following movements for time: Buy in- Assault Bike 30/20 Then, 21 Power Clean and Jerk 115/75 10m Handstand Walk 15 Power Clean and Jerk 115/75 10m Handstand walk 9 Power Clean and Jerk 115/75 Cash out- Assault Bike 30/20 ***Time cap 13 min
Wednesday 1.24.2018 21-15-9 reps for time of: •Dumbbell snatches •Burpees, jumping over the dumbbell Men: 50-lb. dumbbell Women: 35-lb. dumbbell ***Time cap 10 min
Tuesday 1.23.2018 Complete the following movements for time: 10 Ring/Bar Muscle ups 10 Ring dips 10 V-ups 20 Pull-ups 20 HSPU 20 Anchored sit-ups 30 Ring rows 30 Push -ups 30 Butterfly Sit-ups **Time Cap 18 minutes
Sunday 1.21.2018 Rest Day Closed
Friday 1.19.2018 Three rounds of: • Wall-ball, 20 pound ball, 10 ft target (Reps) • Sumo deadlift high-pull, 75 pounds (Reps) • Box Jump, 20″ box (Reps) • Push-press, 75 pounds (Reps) • Row (Calories) In this workout you move from each of five stations after a minute.The clock does
Thursday 1.18.2018 Every Minute on the minute x 20 minutes: 6 Burpees 3 Strict Press 135/95
Wednesday 1.17.2018 5 Rounds for Time: 15 Air squats 5 Strict Pull-ups 15 Air Squats 5 Strict HSPU 15 Air Squats 5 Strict K2E *** Time Cap 17 Minutes
Tuesday 1.16.2018 Complete the following movements: 50 Calories Assault Bike Rest 3 minutes 100 Calories Rower Rest 3 minutes 50 Calories Ski Erg *** Time cap 30 minutes
Monday 1.15.2018 Open 14.3 Complete as many reps as possible in 8 minutes of: 135/95 lb. deadlifts, 10 reps 15 box jumps, 24/20-inch 185/135 lb. deadlifts, 15 reps 15 box jumps, 24/20-inch 225/155 lb. deadlifts, 20 reps 15 box jumps, 24/20-inch 275/185 lb. deadlifts, 25 reps 15 box jumps, 24/20-inch
Saturday 1.13.2018 Mobility 8:00am-8:30am Olympic Lifting 8:30am-9:30am Open Gym 9:30am-12:00pm