Wednesday, March 29, 2017

Thursday



AMRAP 22
30/40/50 Calories row or assault bike
Rest 30 seconds
12 Power cleans 135/85 pounds
Rest 30 seconds

Assessory work and mobility

Tuesday, March 28, 2017

Wednesday



NFT
300 m/250 meter row
10 each one arm seated dumbbell press
10 supermans


10-8-6-4-2
Dumbbell snatch (work up)
10-10-10-10-10
Hollow rocks
10-10-10-10-10
V-ups

Monday, March 27, 2017

Tuesday



The 4:30 pm class this Tuesday is cancelled, but will be back next week.


3 rounds
10-15 push-ups
15 air squats
7-10-15 calories rower or assault bike


EMOM 7
4-2 Snatch balance
EMOM 3
1 Snatch balance
Work up


Today's
Deadlift 5 rm or Clean 3 rm
Work up in the time allowed

Sunday, March 26, 2017

Monday



Warm up in 3-4 sets, then
5 Rounds
   5 reps back squat or front squat at 80%++
   5/7 burpees

Tabata
    Slamballs
    Hip bridges
    Kettlebell swings

Thursday, March 23, 2017

Friday



Many of you guessed it would be DU's and Thrusters!

WORKOUT 17.5 Rx’d (Ages 16-54)

10 rounds for time of:
9 thrusters 95/65pounds
35 double-unders

55+      65/45 pounds
Scaled  65/45 pounds and single unders

Wednesday, March 22, 2017

Thursday



Warm up in 3-4 sets, then
Every 2:30 for 5 rounds
5 reps bench press at 80%++ of 5 rm
10 Sumo deadlift highpull

AMRAP 12
12 wall balls
15/10/7 calories assault bike or row
12 evil wheels
6  each side pistols

Tuesday, March 21, 2017

Wednesday



For time:
Row 800/600 meters
80 toes-to-bars
155/115-lb. front squats, 40 reps
15-ft. rope climbs, 8 ascents (or sub)
Row 800/600 meters

Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run.  There will be a cut-off and scaling is encouraged for most athletes.