6/1/2018

Teams of 2

Row 500m x 2 each

Row 300m x 3 each

Row 100m x 5 each

5/31/2018

Strength

6 Front Squat every 2:30 x 4 sets – building

Conditioning

10 min AMRAP

10 Thruster 95/65

10 Toes to bar

35 Double under

2nd Annual Beer Mile 6/30/2018

DETAILS – Athletes will run 1 mile and drink a 12oz can or bottle of beer at the beginning of every 400m (in the transition area) – beer must be finished before starting next 400m. Athletes cannot open and start drinking beer until entering the transition area. 

***Note – we will also have a “scaled” option in which athletes can drink 4-6oz every 400m instead of the full 12oz. 

Athletes will bring their own favorite beers or ciders to drink for the race. We will have heats of 20 people starting every 20 minutes. Event briefing will start around 10:30am with heats starting at 11:00am.

HEAT SIGN UP:  
https://docs.google.com/spreadsheets/d/18B5LtR1dEoKalAHByVJVfTTfpwvky0Qy7KAEjDQ0qIU/edit?usp=sharing

COST – fee is $10 per participant of which 100% of the donations will go to Spike’s K9 Fund (cash or checks payable to Spike’s K9 Fund accepted).

Spike’s K9 Fund is a federally registered 501(c)(3) nonprofit organization dedicated to serving active and retired working canines all over the nation. The mission of the organization is to keep canines safe and efficient in their job by providing them with protective vests and equipment. Spike’s K9 Fund also provides critical medical treatment to help the canine return to work or to live out their retirement days in complete health. See their website for more info! https://www.spikesk9fund.org/

5/30/2018

DT

5 Rounds for time:

12 Deadlift

9 Hang power clean

6 Shoulder to overhead

RX= 155/105

15 Cap

In honor of U.S. Air Force Staff Sgt. Timothy P. Davis, 28, who was killed on Feb. 20, 2009, while he was supporting operations in OEF and his vehicle was struck by an improvised explosive device. 

Davis is survived by his wife, Megan; and 1-year-old son, T.J. 

5/29/2018

Strength

1 Snatch EMOM x 10  min, building

Conditioning

50 Burpee Box Jump Over 24/20

50 Single arm DB clean and Jerk 50/35

50 HSPU

10 min cap

5/25/2018

Teams of 2

120 Front Rack Lunge 135/95

-Accumulate as many meters on rower as possible in rest, score is time and meters-

20 min cap

5/24/2018

Strength

2 Touch and go Power Snatch EMOM x 10, building

Conditioning

12 min AMRAP

12 Power Snatch 95/65

12 Burpee Box Jump 24/20

12 Toes to bar

5/23/2018

Interval Cindy

20 min AMRAP

5 Pull up

10 Push up

15 Air Squat

30 sec rest after each round

5/22/2018

Strength

1 Squat Clean EMOM x 7 min, building

Conditioning

3 rounds for time

20 Single Arm DB Clean and jerk 50/35

20 Box Jump Over 24/20

20 HSPU

14 min cap

5/21/2018

Strength

4 Zero Bounce dead lift every 2:00 x 4 sets

80-90%

Conditioning

10 min AMRAP

50 Double Under

20 Burpee