Thursday 4.27.2017 21-15-9 315/210 deadlift 6″ deficit handstand push up Or Diane 21-15-9 Deadlift 225/155 Handstand push up Time cap: 10-minutes
Wednesday 4.26.2017 For time Assault Bike 60-calories Handstand walk 50-ft Double Under 40-reps Handstand walk 50-ft Row 60-calories (Time cap: 20-minutes)
Tuesday 4.25.2017 4 rounds Overhead Walking Lunge 95/65, 10-yards Sit-ups 15 reps Shuttle Sprint 50-yards *Break the shuttle run up into 5-yd, 10-yd, and 15-yd runs. Time cap: 16-minutes
Sunday 4.23.2017 Rest Day Closed
Saturday 4.22.2017 Olympic Lifting 8:00am Mobility 9:00-9:30am Open Gym 9:30am-12:00pm ***AGOQ will be at 9:30am and 2:00pm. The box will be open for members to participate and spectate.
Friday 4.21.2017 #teamagerbomb Every 5-minutes on the 5-minutes for 5-rounds 5-Calorie Row 5-Thrusters, 75/55 5-bar-facing burpee 5-ball slams, 30/20 5-pull ups 5-wall ball shots, 20/14 (TIME CAP: 25-minutes – Athletes will sprint through each round and rest the remaining time. Score is total time added together of all 5 rounds)
Thursday 4.20.2017 Complete as many reps as possible in 7-minutes Alternating Dumbbell Power Snatch 10-reps, 50/35-lbs Double Under 50-reps
Wednesday 4.19.2017 Complete as many rounds as possible in 10-minutes 5-pull ups 10-push up 15-air squat Wear a 20-lb vest Rest 1-minutes Then, complete as many rounds and reps as possible in 10-minutes 5-pull ups 10-push up 15-air squats
Tuesday 4.18.2017 3 rounds for time 7 muscle ups 400m run Time cap : 18 minutes
Monday 4.17.2017 Complete as many reps as possible in 15 minutes: 5 Split jerks 205/135 20 box jumps 36/30 500m Row Score is rounds plus reps