Tuesday 5.9.17
Essentials: A. 5 Sets Front Squat x 3 reps build in weight Tempo 51×1 On the 2:30min B. 11min AMRAP Row x 10 cal Dumbbell Shoulder to Overhead x 10 reps Fitness: A. 5 Sets Front Squat x 3 reps 85% Tempo 51×1 On the 2:30min B. 11min AMRAP Row x 10 cal Shoulder to […]
Monday 5.8.17
Essentials: A. 3 Sets Box Dip x 12-14 reps 3 Sets Hang or Kip on Bar x 10-20 sec or 10-12 reps On the 2:30min Or ADAPT B. For Time: 21-15-9 Deadlift 65% Jumping Pull Ups Fitness: A. 3 Sets Weighted Dip x 4-6 reps 3 Sets Kip on Ring or Bar x 10-12 reps […]
Saturday 5.6.17
Essentials: A. 20min AMRAP Teams of 3-4 people Burpee x 5 reps Kettlebell Swing x 7 Squat x 9 reps *1 person must complete the whole round themselves **Teammates not completing the round must hold one of these 3 static holds (Plank, Wall Sit, or Bottom of a Squat) B. Mobility Standing Straddle x 1min […]
Friday 5.5.17
Essentials: A. Med Ball Conga Line *Coaches Choose B. 15min EMOM 1. Barbell Hip Thrust x 10 reps 2. Arch Lift x 10 reps 3. Bodyweight Bulgarian Split Squat x 5 reps per leg C. For Time: Single Under x 150 reps Wall Ball x 75 reps Box Jump Over x 50 reps *10min cap […]
Thursday 5.4.17
Essentials A. Mobility Dragon R x 2min Lizard R x 1min Dragon L x 2min Lizard L x 1min Pretzel R x 3min Pretzel L x 3min B. Teams of 2-3 15min AMRAP Shoulder to Overhead x 6 75/55 Sumo Deadlift High Pull x 6 75/55 Burpee to Plate x 6 Shoulder to Overhead x […]
Wednesday 5.3.17
Essentials: A. Team of 2 For Time: 2000 meter row Every 200 meters teammates must switch. If the monitor reads over or under the 200 meter mark then the amount of meters must be performed as reps of burpees before the next person can start there row. B. 12min EMOM 1. Snatch Grip RDL x […]
Tuesday 5.2.17
Essentials: A. Single Base Kick Ball B. 12min EMOM 1. Side Plank x 20 sec Per Side 2. Goblet Single Leg Box Step Up x 5 Per leg 3. Double Kettlebell Front Rack Wall Sit x 30 sec C. 3 Rounds For Time: Run x 1000 meters Goblet Squat x 35 reps Jumping Pull Up […]
Monday 5.1.17
Essentials: A. Warm Up Game Dodge Ball *Coaches Rules* B. 15min EMOM 1. Hollow Rock x 15 reps 2. Barbell Good Morning x 10 reps 3. Single Leg DB RDL + Row x 5 per leg C. 4 Rounds each For Time: Burpee x 10 reps Step back Lunge x 10 reps per Leg Deadlift […]
Saturday 4.29.17
Essentials: A. 5 Sets Barbell Hip Thrust x 10 reps Build in weight On the 2:30 B. 12min AMRAP Single Unders x 100 reps Dumbbell Push Press x 50 reps Incline Push Ups x 25 reps Fitness: A. 5 Sets 3 Position Power Clean (Above Knee, Below Knee, Ground)(Singles) 75%+10-15lbs On the 2:30 B. 12min […]
Friday 4.28.17
Essentials: A. 5 Sets Back Squat x 5 reps Build in weight Across Sets On the 2:30min Or ADAPT For Time: Wall Ball x 30 reps Kettlebell Swing x 25 reps Goblet Squat x 20 reps Wall Ball x 30 reps Kettlebell Swing x 25 reps Front Squat x 10 reps 75% *15 min Cap […]