Thursday, December 1, 2016
4 Rounds for Max Reps of: 1 minute of Double-Unders 1 Minute of Burpees 1 Minute of Single Arm Russian KBS 53/44 1 Minute of Rest
Month: November 2016
Wednesday, November 30, 2016
1. Every 2 minutes for 6 sets, complete: 3 Power Cleans + 1 Squat Clean 2. Every minute in the minute for 12 minutes, complete: 3 Front Squats 185/125 AMRAP MU’s in remaining time
Tuesday, November 29, 2016
1. Heavy Single Shoulder Press 2. Every 5 minutes for 5 rounds, complete: 3 Shoulder Press 10 Toes-to-Bar 15 Ring Rows *Score = total combined press weight
Monday, November 28, 2016
1. Heavy Back Squat Triple then, 3-3-3-3-3 @80% of heaviest triple 2. Every 2 minutes x 3, 15 calorie row Every 4 minutes x 2, 30 calorie row
Sunday, November 27, 2016
1. As many rounds & reps as possible in 30 minutes of: 4 DB/KB Front Squats 50/35, 53/35 8 Around the Worlds 12 Toes-to-Bar
Saturday, November 26, 2016
Teams of 3 For Time: 1 Mile Run, together 3,000 Meter Row 60 Box Pushes, 45/25 80 Deadlifts 185/130 40 Power Cleans 135/95 600 meter Farmers Carry, 70/53 (1 KB)
Friday, November 25, 2016
Thanksgiving week Schedule: Black Friday Nov 25th – 9:00 am, 12:00 pm and 4:30 pm classes, Open Gym 9am – 5:30pm 1. Power Snatch 2-2-2-2-2 2. Max set of Chest-to-Bar Pull-Ups 3. For Time: 20 Clean & Jerk 20 Power Snatch Rx = 135/95
Thursday, November 24, 2016
Happy Thanksgiving! Thanksgiving Day November 24th – 9 am Class Black Friday Nov 25th – 9:00 am, 12:00 pm and 4:30 pm classes, Open Gym 9am – 5:30pm 1. Filthy Fifty For time: 50 Box jump, 24/20 inch box 50 Jumping pull-ups 50 Kettlebell swings 53/35 50 Walking Lunges 50 Knees- to- elbows 50 Push […]