Monday 12-3-18

18-15-12-9-6-3 Squat Clean Strict pullups ***50 Doubles after each round*** (18) 95/65; bw (15) 115/75; 13/9 (12) 135/95; 18/13 (9) 165/115; 26/18 (6) 185/135; 35/26 (3) 205/145; 44/35

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Monday 11-26-18

3×8 Back Squats: TUT- Time Under Tension Each set of 8 should take :40 (:05 per rep) (Lower on a :04 count/ up on a :01) Then For Time: Linchpin Test 7 4 ROUNDS 4 Power Clean 205/145 (82-87% of C+J) 4 Front Squat 4 Shoulder to Overhead

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Thursday: Turkey Day

CLASS TIMES: 8:00 & 9:00am (Friday: Open Gym 10-12:00) Thursday Options 1. 30 AMRAP 5 Hang Squat Cleans 165/115 7 Push-Press 165/115 9 Strict Pull ups 40 Doubles 2. For Time Run 100 10 Push ups Run 200 20 Kb Snatch 35/26 Run 300 30 K2E Run 400 40 Pull ups Run 500 50 Wallball […]

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Wednesday 11-21-18

Thanksgiving Gym Hours: 8 & 9am Only Friday: Open Gym 10:00-12:00 Wednesday Workout Tabata Everything (:20 work – :10 Rest x 8 Rounds) 1:00 between stations 1. Row 2. Assault bike 3. Plank 4. Doubles 5. Abmats 6. Kb Swing 7. SkiErg

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Monday 11-19-18

Build to Heavy OHS 5-4-3-2-1 3 AMRAP 21/15 Calorie Row 21 Burpees over Rower Max OHS 75/55 3:00 Rest 3 AMRAP 18/13 Calorie Row 18 Burpees over Rower Max OHS 95/65 3:00 Rest 3 AMRAP 15/11 Calorie Row 15 Burpees over Rower Max OHS 115/80 3:00 Rest 3 AMRAP 12/9 Calorie Row 12 Burpees over […]

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Thursday 11-15-18

1-2-3-4…..10 Back Squat 225/155 (~70% 1RM) Ring Dips ***every round complete*** 12 DB Renegade Rows -6 each arm Optional Finisher 3 Rounds 10 side plank clamshells each 12 banded glute bridges 20 alt. Banded leg raises 10 Ring Tricep Extensions 10 Ring Bicep Curls

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