11/14/2018 “Filthy Fifty” 50 Box jumps 24/20 50 Jumping pull-ups 50 Kettlebell swings 35/26 50 Walking Lunge 50 Knees to elbows 50 Push press 45/35 50 Back extensions 50 Wall balls 20/14 50 Burpees 50 Double unders Time cap: 35 minutes
11/13/2018 Strength 1 Push Jerk every 1:15 x 7 sets, building Conditioning 12 min AMRAP 30 Air Squats 15 Shoulder to Overhead 115/75 10 Burpees over the bar
11/12/2018 Strength 1 Clean emom x 10 minutes building, rest on minute 6 Conditioning 3 rounds for time: 20 Sumo deadlift high pulls 75/55 15 Pull ups 75 Double unders Cap: 10 minutes
11/9/2018 Teams of 2 For time: 120/100 Cal Row 120 Single Arm DB Clean and Jerk 50/35 (switch arms anytime) 120 Wall balls 20/14 120 KB Swing 70/53 Cap: 25 min
11/8/2018 Strength Build to a 1RM Bench Press in 20 minutes Conditioning 12 min AMRAP 100m run 10 Deadlifts 185/125 10 Hand release push ups
11/7/2018 “Jackie” or “Fran” Athletes Choice 🙂 JACKIE 1,000m row 50 Thrusters 45/35 30 Pull ups OR FRAN 21-15-9 Thrusters 95/65 Pull ups Time cap: 15 minutes for both
11/6/2018 Strength 2 Back Squats every 1:30 x 5 sets, building Conditioning 50-40-30-20-10 Ab mat sit ups 12 Box jump over 24/20 after each set of sit ups -12 min cap-
11/5/2018 Strength 1 Power Clean + 1 Squat Clean EMOM x 8 minutes, building Conditioning 10 min AMRAP 5 Power Cleans 165/115 10 Burpees 30 Double Unders
11/2/2018 Happy Friday! 30/20 Cal Bike 30 DB Step ups 50/35 & 24/20 30 Thrusters 95/65 30 Burpee Box Jump overs 24/20 30 Thrusters 30 DB step ups 30/20 Cal Bike 22 min cap