Sunday, February 18, 2018

Due to the holiday tomorrow, we will only be open at the 5 pm time.

Teams of 3:
AMRAP 20 minutes
12 calorie row
8 burpees
4 clean and jerks (115/85)**

Each member of the team completes a full round in turn.  Weight on the barbell increases by 20/10 pounds at the end of each three person round.


Thursday, February 15, 2018

Mighty Mouse

AMRAP 18

30 thrusters 95/65
30 box jumps 24/20
30/25 calorie row
30 toes to bar




Wednesday, February 14, 2018

30-25-20-15-10
Russian kettlebell swings 70/53
Abmat sit ups
10 m shuttle sprints

Tuesday, February 13, 2018

AMRAP 3 minutes
21/15 Calorie row
21 Lateral over the rower burpees
Max overhead squats 75/55

Rest 3 minutes

AMRAP 3 minutes
18/13 Calorie row
18 Lateral over the rower burpees
Max overhead squats 95/65

Rest 3 minutes

AMRAP 3 minutes
15/11 Calorie row
15 Lateral over the rower burpees
Max overhead squats 115/75

Rest 3 minutes

AMRAP 3 minutes
12/9 Calorie row
12 Lateral over the rower burpees
Max overhead squats 135/95


Monday, February 12, 2018

AMRAP 15
15 hang power cleans 135/95
21/15 calorie row
15 chest to bar pull ups
60 double unders

Sunday, February 11, 2018

Deadlifts
Build to a heavy 3

AMRAP 7
Walllballs 20/14
On the minute—5 deadlifts 225/155

Thursday, February 8, 2018

Note:  Due to a conflict at 5 pm, we will be open at 4 pm until 5 pm.

Strength:

Build to one rep max clean and jerk

Then:

10 minute AMRAP

50 lateral barbell burpees
100 double unders
30 clusters 115/75

Cluster is a squat clean into a thruster