Past Entries

Wednesday 1-16-19

Goat Day – (pick 3-4 things that need to be worked on and you’d like to get better at)

We will do a 32 EMOM

8 ROUNDS OF:

0-1:00- Goat 1

1-2:00- Goat 2

2-3:00- Goat 3

3-4:00- Goat 4

Ideas: hspu, T2b, du’s, rope climb, oly lifts, your engine/cardio. Use this as a chance to get better at something you think you could improve on. Don’t hide from your weaknesses!!

Wednesday 1-9-19

20 EMOM

Hang Power Snatch: 5-5-5-5

Power Snatch: 3-3-3-3

Overhead Squat: 5-5-5-5

Snatch Balance: 1-1-1-1

Squat Snatch: 1-1-1-1

Finisher

3 Rounds

10 lunges each leg

10 dB renegade Row

10 Kb Swing

10 dB Bench Press

Friday 1-4-18

~15:00 Warm up.

For Time (22:00 Cap)

50 Calorie Row

40 Bar Facing Burpees

30 Power Snatch 135/95 (~75%)

20 Squat Cleans (~65%)

10 Bar Muscle Ups (10 Strict C2b + 10 strict dips)

Optional Finisher: (9-12:00)

3 Rounds

Run 400 or Row 500

12-15 TRX Leg Curls

1:00 Plank

Thursday 12-3-18

STATIONS

3:00 Max Effort Doubles

(score divided by 5)

1:00 Rest

3:00 Max Effort Calorie Row

1:00 Rest

3:00 Max Effort Calorie SkiErg

1:00 Rest

3:00 Max Effort Calorie Assault

1:00 Rest

3:00 Max Effort Rope Slams

1:00 Rest

Repeat with 2:00 Max Effort at each Station

Repeat with 1:00 Max Effort at each station

Monday 12-31-18

Monday Classes: 5,6,7 and 9:00am.

15:00 Warm-up

0-6:00: 2x 1:00 du score (take best of 2 attempts)

Partner up and count one another’s du.

6:00-12:00: 2:00 M.E Sit up score: tennis balls

Partner up count each other’s reps.

Keep hips down!

12:00-14:00: 400m M.E timed Run

14:00-22:00: 8:00 Establish 1RM Back Squat

22:00-30:00: 8:00 Establish 1RM Bench Press

30:00-35:00: 500m M.E Row

Optional 1 Mile Run For Time