Friday 11-10-17
“Air Bags” 7 RFT 10 Sandbag Reverse Lunges (5 each leg- Zercher Carry) 10 Sandbag to Shoulder (5 each shoulder) 20 Lateral Hops over Bag (1 Jump = 1 Rep) Run 200m
Thursday 11-9-17
Deadlift 15 minutes to build to a heavy 3 ____ “Peg Leg” 5 Rounds 7 Deadlifts (225/155#) 20s Assault Bike Sprint (for max cals) Rest 1 min between rounds. Score is total assault bike cals.
Wednesday 11-8-17
Weightlifting Wednesday 6-8am & 5-7pm Yoga 9:30am and 7:15pm $5 drop in for everyone
Tuesday 11-7-17
“Criss Cross” AMRAP 15 30 Double-Unders 15 Power Cleans (115/80#) 30 Double-Unders 15 Toes to Bar
Monday 11-6-17
“Hopped Up” AMRAP 7 Ascending Ladder: 3 Thrusters (95/65#), 3 Bar Over Burpees 6 Thrusters (95/65#), 6 Bar Over Burpees 9 Thrusters (95/65), 9 Bar Over Burpees 12 Thrusters (95/65), 12 Bar Over Burpees… Continue… Monday 11-6-17
Friday 11-3-17
“Saved By the Bell” 5 RFT 21 Air Squats 12/9 Cal Assault Bike or Row 9 Dumbbell Power Snatches (50/35#)