Tuesday, 12/10/2019

A. 12 min AMRAP 10 c&j (115/ 85) or 50% 8 c&j (135/ 95) or 60% 6 c&j (155/105) or 70% 4 c&j (185/125) or 80% 2 c&j (225/155) or 90% In remaining time, max reps at (95/65) have all weights ready to add before clock starts B. Accumulate 6 min bar hang Every time you come down, ascending ladder of burpees starting at...

Monday, 12/9/2019

Christmas Party on Friday!!! A. Bench press 5×5 @ 70-75% B. “Speed Dating “ 3 minutes work, 1 minute rest and switch partner Round 1:Burpees over parter. Switch after partner completes a burpee on each side of parter Round 2: Side by side partner wall balls. Alternate who throws the ball at the target Round 3: Partner box jumps Round 4: Walking plank pass with ball Round 5: 10 banded rotation with stability press. Round 6: Side by side Russian twists passing weight in the...

Sunday, 12/8/2019

“UNKNOWN HEROES” For Time21 Front Squats (95/65 lb)21 Pull-Ups21 Sumo Deadlifts (95/65 lb)21 Push-Ups21 Push Presses (95/65 lb)21 Wall Climbs21 Squat Cleans (95/65 lb)21 Burpees21 Curtis P’s* (95/65 lb)21 Toes-To-Bars21 Double-Unders21 Power Snatches (95/65 lb)21 Broad Jumps21 Wall Ball Shots (20/14 lb)21 Box Jumps (24/20 in)21 Calorie Row21 Overhead Squats (95/65 lb)21 Kettlebell Swings (53/35 lb)21 Kettlebell Snatches (53/35 lb)21 Kettlebell Taters** (53/35 lb)21 Thrusters (95/65 lb)Time Cap: 45 minutes *One “Curtis P” complex is comprised of one Power Clean, one Lunge (each leg), and one Push Press. **One “Kettlebell Tater” (video demo) is a kettlebell swing into a front squat, in which the bell is flipped at the top of the swing and again at the top of the front...

Friday, 12/6/2019

A. 6×1 snatch balance and 2 oh squats Build to a heavy set (add wt each round) B. 6×1 snatch high pull @ 110% of 1rm snatch Rest at least 1 min between rounds C. 8 min AMRAP 1 squat snatch ~75% 1 ring mu 20 double unders After each complete round, add 1 rep to squat snatch and...

Thursday, 12/5/2019

A. 12 min E2MOM 2-3 Pause back squats 2 sec pause at bottom, 2 sec pause halfway up Build up from 50% B. For time: 2 rounds: 15 front squats (105/85) 30 kb swings 45 air squats 3min rest then 2 rounds: 15 back squats 30 wall balls 45 ab mat sit...