Thursday 1.18.2018 Every Minute on the minute x 20 minutes: 6 Burpees 3 Strict Press 135/95
Wednesday 1.17.2018 5 Rounds for Time: 15 Air squats 5 Strict Pull-ups 15 Air Squats 5 Strict HSPU 15 Air Squats 5 Strict K2E *** Time Cap 17 Minutes
Tuesday 1.16.2018 Complete the following movements: 50 Calories Assault Bike Rest 3 minutes 100 Calories Rower Rest 3 minutes 50 Calories Ski Erg *** Time cap 30 minutes
Monday 1.15.2018 Open 14.3 Complete as many reps as possible in 8 minutes of: 135/95 lb. deadlifts, 10 reps 15 box jumps, 24/20-inch 185/135 lb. deadlifts, 15 reps 15 box jumps, 24/20-inch 225/155 lb. deadlifts, 20 reps 15 box jumps, 24/20-inch 275/185 lb. deadlifts, 25 reps 15 box jumps, 24/20-inch
Saturday 1.13.2018 Mobility 8:00am-8:30am Olympic Lifting 8:30am-9:30am Open Gym 9:30am-12:00pm
Friday 1.12.2018 Complete as many rounds and reps as possible in 20-minutes 2-Rounds 12 Deadlifts 155/105 9 Hang Power Cleans 155/105 6 Push Jerks 155/105 Then, 2-Rounds 5 Chest-to-bar pull-ups 10 Push ups 15 Air Squats Post rounds and reps.
Thursday 1.11.2018 Set a running clock to 20-minute time cap. Complete the following in 4-minutes 12 Cleans, 135-lbs/95-lbs Wall Ball 10-reps, 10-ft/9-ft 30-lbs/20-lbs If you complete, move on to complete the following in under 8-minutes 10 Cleans, 185-lbs/115-lbs Wall Ball 10-reps, 10-ft/9-ft 30-lbs/20-lbs If you complete, move on to complete
Wednesday 1.10.2017 With a partner, complete the following for time: 20 Arms Locked Sit ups 20-yd Handstand Walk 40 Arms Locked Sit ups 40-yd Handstand Walk 60 Arms Locked Sit ups 60-yd Handstand Walk 80 Arms Locked Sit ups 80-yd Handstand Walk Time Cap: 35-minutes
Tuesday 1.9.2018 Complete as many rounds and reps as possible in 20-minutes 20-reps Overhead Squat, 45-lbs/35-lbs 20-reps Back Squat, 45-lbs/35-lbs 400m-Row
Monday 1.8.2018 Open 17.2 Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: • 50-ft. weighted walking lunge • 16 toes-to-bars • 8 power cleans Then, 2 rounds of: • 50-ft. weighted walking lunge • 16 bar muscle-ups • 8 power cleans etc., alternating