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Archive for February, 2016

Friday 2.19.2016

Sisson Complete as many rounds as possible in 20 minutes of: 15-ft rope climb, 1 ascent 5 burpees 200-meter run If you’ve got a 20-lb. vest or body armor, wear it. Post rounds completed to comments.

Thursday 2.18.2016

3 Mins Cap 10 Rep Max Back Squats 2 Mins Cap Max Rep Double Unders 1 Mins Cap 3 Rep Max Back Squats Post load and reps to comments.

Wednesday 2.17.2016

10! and !10 (5 min Time Cap) Ring Rows Pull-ups Post reps completed.

Tuesday 2.16.2016

15.5 27-21-15-9 reps for time of: Row (calories) Thrusters Men use 95 lb. Women use 65 lb. Notes This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1 … go,” the athlete will grab the handle and begin rowing. Once you

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Monday 2.15.2016

AMRAP 12 minutes: • 12 Toes-to-Bar • 9 Deadlifts (115/75) • 7 Snatches (115/75) • 5 Box Jumps 30/24 Post reps to comments.

Sunday 2.14.2016

Happy Valentines Day Rest Day Closed

Saturday 2.13.2016

Mobility with Coach Carla 10am-11am Open Gym 11am-12pm Olympic Lifting w Coach Matt 12pm-1pm Open Gym 1pm-2pm

Friday 2.12.2016

12 Min AMRAP 3 Dumbbell Clean & Jerk 45/30 3 Pull ups 6 Dumbbell Clean & Jerk 6 Pull ups 9 Dumbbell Clean & Jerk 9 Pull ups 12 Dumbbell Clean & Jerk 12 Pull ups …..continue to add 3 reps each for remaining time

Thursday 2.11.2016

Deadlift 3-3-2-2-2-1-1-1 Post load to comments.

Wednesday 2.10.2016

30 – 20 – 10 (Time cap – 10 mins) Row for Cals Ring Dips Post time to comments.

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