Friday 6.9.2017 For time: •30 / 25 cal. bike •20 burpee box jump-overs •10 kettlebell cleans 2x70lbs KBs/2x53lbs KBs (from the floor every rep) Men use a 30-in. box Women use a 24-in. box Time Cap: 8-minutes
Thursday 6.8.2017 CLASS WILL DECIDE: Complete one of the following options for time in a pair of 2 — 1 Male/1 Female Option 1 45 Reps Partner Deadlift 420-lbs (bar loaded unevenly) Synchronized Bar-Facing-Burpees Option 2 27-18 Partner Deadlift 420-lbs (bar loaded unevenly) Synchronized Bar-Facing-Burpees Option 3 21-15-9 Partner Deadlift
Wednesday 6.7.2017 21-15-9 reps for time of: •Muscle-ups •Single-arm overhead squats Men use an 50-lb. dumbbell Women use a 35-lb. dumbbell Time Cap: 11-minutes
Tuesday 6.6.2017 •100-ft. dumbbell overhead walking lunge (Outside) •100 double-unders •50 wall-ball shots •15-ft. rope climb, 10 ascents •50 wall-ball shots •100 double-unders •100-ft. dumbbell overhead walking lunge (Outside) Men use an 50-lb. dumbbell and 20-lb. ball Women use a 35-lb. dumbbell and 14-lb. ball **WE WILL BE OUTSIDE FOR
Monday 6.5.2017 For time: •1,200-m run Then, 12 rounds of: • 4 strict handstand push-ups • 8 chest-to-bar pull-ups •12 squats Rx + Men wear a 20-lb. vest Women wear a 14-lb. vest TIME CAP: 25-minutes
Sunday 6.4.2017 Rest Day Closed
6.3.2017 Olympic Lifting 8:00am-9:00am Mobility 9:00am-9:30am Open Gym 9:30am-12:00pm
Friday 6.2.2017 For Time Row 50 Calories 20 Alternating Pistol Squat, 45/30-lbs Dumbbell 50 Bar-Facing-Burpees Time Cap: 18-minutes
Thursday 6.1.2017 3 rounds for time : 200m run 5 rope climb ascents * Time cap – 12 minutes
Wednesday 5.31.2017 Every :30-seconds on the :30-seconds, you must complete 3-reps of ascending load: 1st round – 5-minutes Deadlifts 135/95 145/105 155/115 165/125 175/135 185/145 195/155 205/165 215/175 225/185 5-minute rest (Reload the bars for round 2) 2nd round – 5-minutes 235/195 245/205 255/215 265/225 275/235 285/245 295/255 305/265 315/275