Wednesday, 1.31.18
3 Position Power Clean: 15 Min to build to heavy complex High Hang, Hang, Floor Hangover: 3 Rounds: 15 Hang Power Cleans 115/80 15 Burpees over Bar, lateral Additional Work:…
Tuesday, 1.30.18
Opening Day: 21-15-9 Wallballs (20/14) Pull-ups Thrusters (95/65) Box Jumps (24/20) Kettlebell Swings (53/35) Additional Work: Ring Muscle-Ups AMRAP 3: Ring Muscle-Ups Rest 2:00 AMRAP 2: Ring Muscle-Ups Rest 1:00…
Monday, 1.29.18
“Water Power” AMRAP 15: 60 Double Unders 30/21 Calorie Row 10 Power Snatches (115/80) Additional Work: Snatch Primer On the :90 Seconds x 3 Rounds 3 Overhead Squats 1…
Saturday, 1.27.18
“Ride or Die” Teams of 3 AMRAP 25: 300/200 Calorie Schwinn Bike 120 Chest to Bar Pull-ups 60 Clean and Jerks (115/80) 50 Clean and Jerks (135/95) 40 Clean and…
Friday, 1.26.18
Chip Shot: AMRAP 13: 70 Alternating Dumbbell Snatches (50/35) 60 Wallballs (20/14) 50/35 Calorie Row 40 Handstand Push-ups Additional Work: Power Snatch On the Minute x 12 (3 Rounds) Minute…
Thursday, 1.25.18
Sumo Deadlift: Build to heavy 3 Lung Butter: 20 Min AMRAP: In teams of 3: 7 Kettlebell Swings 70/53 3 Shuttle Run (10m) 7 SItups 3 Shuttle Run (10m)
Wednesday, 1.24.18
Slap Happy AMRAP 5: Buy In: 100 Double Unders 12 Front Squats (95/65) 4 Burpee Box Jump Overs (24/20) rest 5 Minutes AMRAP 5: Buy In: 100 Double Unders 8…
Tuesday, 1.23.18
Handlebars 4 Rounds 200m Run 15 Toes to bar 7 Power Clean and Jerk 155/105 Additional Work: Ring Muscle-Ups 7 Rounds: :20 Seconds Max Ring Muscle-ups :40 Seconds Rest Midline…
Monday, 1.22.18
Back Squat: 5-5-5 Doctor’s Orders: 3 rounds: 50 Air Squats 35 Pushups 20/15 Cal Row Additional Work: Snatch Primer On the :90 Seconds x 3 Rounds @ 40%: 3 Power…
Saturday, 1.20.18
Chain Smoker: 5 Rounds, every 4 Min 15 Pull-ups 18 Dumbbell Snatches 50/35 21/15 Cal Row Additional Work: Power Clean and Jerk On the Minute x 10 2 Power Cleans…
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