Friday, December 29, 2017

20 min choose A) or B) A) Back Rack Reverse Lunges 6 x 10/leg *Complete all 10 on Right then 10 on Left B) Bench Press 6 x 10 Ascending . Complete as many reps as possible in 7 minutes of: Thrusters (65/95)* . *Every time you drop the barbell, perform 5/7 Pull-ups

Tuesday , December 26, 2017

2-3 sharing a rower/ski erg/bike, Follow the leader, 3 sets: 20/30 cal row 40 jumping lunges 20 Burpees 40 jumping squats 15/20 cal bike/ski/Row *when last person finishes their Rd, 1st person starts next rd

Friday, December 22, 2017

Back Rack Reverse Lunges 6 x 10/leg *Complete all 10 on Right then 10 on Left . 6 RFT: 200m run 10 T2B 10 Wall Balls (14/20) 10 Hang Power Snatch (55/75) . Fitness 6 RFT: 200m run/row 10 V ups 10 Goblet squats (25/45) 10 DB Arnold Presses (15/25) 

Tuesday, December 19, 2017

For time: 1 Rd 21 Deadlifts (155/225) 200m run 21 HSPU 21 GHD 200m run . 2 Rds 15 Deadlifts (135/185) 200m run 15 HSPU 15 GHD 200m run . 3 Rds 9 Deadlifts (105/155) 200m run 9 HSPU 9 GHD 200m run

Monday, December 18, 2017

For time: (time includes 3 min rest) 4 RDs 12 OHS (65/95) 12 Burpee Box Jumps (20/24) ——-3 min Rest——- 2 Rds 4 Wall Walks 8 Curtis P's (65/95) 12 Pull Ups 12 Wall Balls (14/20) 72 Dubs

Tuesday, December 12, 2017

E2mom 10 (5 sets) Hang Power Clean x 3 (Work up to a Heavy Set of 3) . 3 RFT: 20 Hang Power Cleans (65/95) 20 Front Squats 20 Push Press . Fitness Option: Row 800m, 700m, 600m, 500m, 400m, 300m, 200m, 100m Rest 1:00 between ea

Wednesday, December 6, 2017

For time: 2-4-6-8-10-12-10-8-6-4-2 DB Alt Snatch (35/55) 20-40-60-80-100-120-100-80-60-40-20 Dubs . Subs for dubs: Dubs x 2 or: 4-8-12-16-20-24-20-16-12-8-4 Cal Row/Bike/ski . Finisher: 3 Rds 15 Wtd Good Mornings 15 GHD

Friday, December 1, 2017

Partner Row for time: 2,000m switch every 250m . Teams of 2 AMRAP 20: 7 KBS (35/55) 7/10 Cal Row, 5/7 Cal bike, 5/7 Cal ski 7 Burpees Teammates complete full rounds, then switch.

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