Saturday 2.18.2017 Mobility 9:30am-10:00am Open Gym 10:00am-2:00pm Olympic Lifting 11:00am-12:00pm MACROS LAB NUTRITION – 12:00pm-1:00pm
Friday 2.17.2017 AMRAP in 11 minutes of : 1 Fireman Carry – 24 ft 20 – Dumbbell Box Step ups 45-lbs/35-lbs 1 Fireman Carry – 24 ft 20 – Overhead Plate Lunges 45-lbs/25-lbs
Thursday 2.16.2017 Cindy’s half sister – Indy AMRAP in 10 minutes of : 5 Pull Ups 10 Pushups 15 Air Squats
Wednesday 2.15.2017 Complete the following Every Minute on the Minute for 9 minutes : Minute 1 – Assault Bike (for calories) Minute 2 – Abmat Sit-ups Minute 3 – Rowing (for meters) < repeat for minutes 4 – 9 >
Tuesday 2.14.2017 AMRAP in 12 minutes of : 15 Double Unders 10 Kettlebell Swings 53-lb/35-lb 5 Toes to Bar
Monday 2.13.2017 Complete the following for Time : 30 Calorie Row 30 Wallballs 20-lb/14-lb to 10ft/9ft target 30 Medicine Ball Cleans 20-lb/14-lb (Time Cap – 7 minutes)
Rest Day Closed
Saturday 2.11.2017 Mobility 9:30-10:00am Open Gym 10:00am-2:00pm Olympic Lifting 12:00pm-1:00pm
Friday 2.10.2017 3 rounds Rope Ascent, 3-reps 20 Air Squats 2 rounds Legless Rope Ascent, 2-reps 20 Lunges Then, L-sit Rope Ascent, 1-rep Alternating Pistol Squat 20-reps (10-reps each leg) Time Cap: 20-minutes Note: Standard on the lunge – Athletes will make a solid line in front of their shoes
Thursday 2.9.2017 3 Rounds for Time 15-reps Shoulder-to-Overhead, 115/75 10-reps Box Jumps 24″/20″ 5-reps Muscle-Ups (Bar or Rings) Time Cap: 10-minutes Note: Shoulder-to-Overhead means that athletes may execute a shoulder press, push press, push jerk, or split jerk for the rep to count.