Monday 11.20.2017 42-30-18 reps for time of: •Wall-ball shots, 20-lb. ball •Roman chair sit-ups Time Cap: 12-minutes
Saturday 11.18.2017 8:00am-8:30am Mobility 8:30am-9:30am Olympic Lifting 9:30am-12:00pm Open Gym
Friday 11.17.2017 3 rounds for time of: •155-lb. squat snatches, 10 reps •20 burpees TIME CAP: 15-MINUTES
Thursday 11.16.2017 7×1 barbell complex : Thruster / push press / push jerk / split jerk A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep. TIME CAP: 28-MINUTES
Wednesday 11.15.2017 Front Squat for load: #1: 3 reps #2: 3 reps #3: 3 reps #4: 3 reps #5: 3 reps TIME CAP: 20-MINUTES
Tuesday 11.14.2017 For time: •400-meter run •100-meter farmers carry, 70-lb. dumbbells •800-meter run •100-meter farmers carry, 70-lb. dumbbells •400-meter run TIME CAP: 22-MINUTES
Monday 11.13.2017 Complete as many rounds as possible in 20 minutes of: •20-cal. row •15 dips •10 Turkish get-ups, 50-lb. dumbbell
Saturday 11.10.2017 8:00-8:30am Mobility 8:30am-12:00pm Open Gym
RIP ARTIE STEVENS Friday 11.10.2017 Power Clean for load: #1: 10 reps #2: 5 reps #3: 3 reps #4: 1 rep #5: 1 rep #6: 1 rep #7: 3 reps #8: 5 reps #9: 10 reps Time Cap 25-minutes
Thursday 11.9.2017 For time: •60 sit-ups •50 toes-to-bars •40 roman chair sit-ups •30 pull-ups •20 strict pull-ups •10 bar muscle-ups TIME CAP: 20-minutes