2018-01-08
Mon – Open 15.4 8min AMRAP 3,6,9,12,15,18,21 HSPU 3,3,3,6,6,6,9,9,9 Power Clean Tues 4 Rounds – each one is a sprint!...
2018-01-01
Mon – Closed Tues 50 Double Unders 50 KB Snatch 50 DU 40 Goblet Squats 50 DU 30 KB Swings...
2017-12-25
Mon – closed Tues 9 min amrap 3,6,9,12… Ball slams Toes to bar **Alternate Sled push 50’ and bike 10/7...
2017-12-18
Mon EMOM for 20min – Alternate between 3 Wall Walks 15 KB Swings 15 Slam Ball 3 Rope Climbs Bike...
2017-12-10
Mon 30-20-10 Sumo DL High Pull (light) Pullup Tues 12min AMRAP 10 dumbbell S2OH 25′ front rack DB lunge 10...
2017-12-06
Mon 2 Rounds Run 800m 50 Wall Ball 50 Double Unders Tues Elizabeth 21-15-9 Power Clean Ring Dips Wed 5...
2017-11-29
Mon 2 Rounds Run 200 10 Pullups Run 200 10 Slam Ball Run 200 10 T2B Run 200 10 HSPU...
2017-11-20
Mon w/ a partner 100 box jumps (partner hangs from the bar) 100 burpees (partner does wall sits) 100 wall...
2017-11-13
Mon 5-10-15-20-15-10-5 Wall balls Box jumps KB swings Tues 10 rounds 30 DU 10 push-ups 20 air squats Rest 1:00 after each...
2017-11-06
Mon 75 wall balls Every minute do 4 burpees Start with burpees Tues 15 min EMOM- alternate movements 10 HSPU...