Friday 1.12.2018 Complete as many rounds and reps as possible in 20-minutes 2-Rounds 12 Deadlifts 155/105 9 Hang Power Cleans 155/105 6 Push Jerks 155/105 Then, 2-Rounds 5 Chest-to-bar pull-ups 10 Push ups 15 Air Squats Post rounds and reps.
Thursday 1.11.2018 Set a running clock to 20-minute time cap. Complete the following in 4-minutes 12 Cleans, 135-lbs/95-lbs Wall Ball 10-reps, 10-ft/9-ft 30-lbs/20-lbs If you complete, move on to complete the following in under 8-minutes 10 Cleans, 185-lbs/115-lbs Wall Ball 10-reps, 10-ft/9-ft 30-lbs/20-lbs If you complete, move on to complete
Wednesday 1.10.2017 With a partner, complete the following for time: 20 Arms Locked Sit ups 20-yd Handstand Walk 40 Arms Locked Sit ups 40-yd Handstand Walk 60 Arms Locked Sit ups 60-yd Handstand Walk 80 Arms Locked Sit ups 80-yd Handstand Walk Time Cap: 35-minutes
Tuesday 1.9.2018 Complete as many rounds and reps as possible in 20-minutes 20-reps Overhead Squat, 45-lbs/35-lbs 20-reps Back Squat, 45-lbs/35-lbs 400m-Row
Monday 1.8.2018 Open 17.2 Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: • 50-ft. weighted walking lunge • 16 toes-to-bars • 8 power cleans Then, 2 rounds of: • 50-ft. weighted walking lunge • 16 bar muscle-ups • 8 power cleans etc., alternating
Sunday 1.7.2017 Rest Day Closed
Friday 1.5.2018 10 Rounds Assault Bike 0.5-miles or Ski Erg 0.5-miles Rest 2-minutes Time Cap: 30-minute
Thursday 1.4.2018 3 Rounds Dumbbell Overhead Squat 10-reps, 80-lbs/50-lbs Wall Ball 50-reps, 20-lbs/14-lbs 10-ft/9ft Time Cap: 16-minutes
Wednesday 1.3.2018 Open 14.1 Complete as many reps as possible in 10 minutes of: • 30 double-unders • 75/55# power snatches, 15 reps
Tuesday 1.2.2018 RTT 3 Rounds for Time: 250m Row 21 Dumbbell Thrusters 30/20 12 Toes to bar **Time Cap 11 Min.